Power to the People! : Russian Strength Training Secrets for Every American

Author: Pavel Tsatsouline

66 downloads 637 Views 4MB Size Report

This content was uploaded by our users and we assume good faith they have the permission to share this book. If you own the copyright to this book and it is wrongfully on our website, we offer a simple DMCA procedure to remove your content from our site. Start by pressing the button below!

Report copyright / DMCA form

DOWNLOAD PDF

Russian Strength Training Secrets For Every American By Pavel Tsatsouline, Master of Sports Copyright©1999 by Advanced Fitness Solutions All rights under International and Pan-American Copyright conventions. Published in the United States by: Dragon Door Publications, Inc P.O. Box 4381, St. Paul, MN 55104 Tel: (651) 645-0517 • Fax: (651) 644-5676 Credit card orders: 1-800-899-5111 Email: [email protected] • Website: www.dragondoor.com ISBN: 0-938045-19-9 Book and cover design, Illustrations and photo effects by Derek Brigham Website http//www.dbrigham.com • Tel/Fax: (612) 827-3431 • Email: [email protected] Digital photography by Robert Pearl Photography • Tel: (612) 617-7724 Manufactured in the United States First Edition: January 2000

DISCLAIMER The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions in this material. The activities, physical and otherwise, described herein for informational purposes, may be too strenuous or dangerous for some people and the reader should consult a physician before engaging in them.

3

FOREWORD

! "#$%& '%( ) *+,- ./ $ 10$ 2"./

3 %4! , ",5 ,- $ "%( " , 76 #! 8 $9,: "%4 <; - => ? +./- 8 %(A@B .C 9"# .C!- %()ED+,! 8 "#2,5,-2.C- 7 # 3 %4! , " F.C E #+0$ :!" "%4 - =

./! = .C!:./ GE= 50H- ,!%4 >= %JI8- = 2) KL $? $./NM K "O- ,- P; %4 C0$== GE " "2-RQS@T#:"=2-; - !, )EU(+0$- - !" 10H:!A=$82 " 2%4F,$ $ " !%4"5%( 9)WV! " !N0$" "./- "2) 3 %( ,! "0$:./ $#,: F "=

9 7.C#,:

$M -2.CN%4"./ "2%X0H- - 2 7.C $,%0$ %( O; GE -2)EY 3 6 3 10$, 0HNE$.C - 3 %4 ,! %4

%4 "

I8 - - ,F82%4 S "- ,"%& "10H,2 "

, )EZ+

,

S00H , "! GE./ -2",- # [\2 C #%( $.C 9"]$^G_`"./ 9"=$a 0H%4! ) 3 =9 -2- Fcbd68%( ==9 ./ "2;,!e! F$ A 8 .C 9' %49-f :G '9 =, - 2 ./"%( "9(g- %0$ ,!= ,) 3 %( 2, : .C "= 2 :2 E2#hi "2 "S./!

.C! 00$- !%4 3 #8- - ! C0H- F5E,%4G0j./ "=9=,"; " E%()Ek- - .l ,e=$Zc - e*+ %(

= % 6, !=$6 G/0$#- "2 j^mn_" "a"=9 a - E

%XE#:F / .C - - $ - 90H " G ",! "5h0$,!$= %o%4$= .C $ 2 E#: "X9Nc? %( :)Wpqcr+sDc, = : !.l.l" ",! S ,9- Ft'.C- e A %4%( !F = Gu - d ./- " $10H "%(- -=9 "v00$- !%4 "a 0H%4! $ = , --2:=$E? _$wCIN) 4

x yz{|}(}4~ z!Cz!z|$}4|~ z"GE~ 9}(~ " z<xyz5E/z"|z y~ R9y z!~ X$z}45u$O}(zy|'~ "|$C|"~ $C~ zR| }(9zy|l~ z~ $|zJ~ y9|/"|}4 |z!9y y7zz!"~ ~ 2z"|}&9yz}(~ j|$|Hy~ ~ z"zzy$ ~ "9~ z|R'!H |dz!1$~2|Nz jGu|Ayzzy~ zz!|}4}(zz"~ 9yz|| |~ ~ z~2"|~ z7|yzy yz9|}(z|~2z~ |~ ~ G yzd d SBz"GE Gy z|~ z~ ||$Cy~ y""|$yz z5E! }4y~ z~ z! yz5Ez C|y zNW|z"GEyzz!}4|~ |S$z |C |}(~2E~ ~ ~ "zGy ~2~ GEzzz~ E~2 z |""z!S z+}(z~ !"/y|"/9|Cz$|E"y<¡q~ y|$ |£¢ ~ GW¤ z!zzz!G¥ R 8~ 2RyzXzz¢|¢2z4O| 2W¡q~ y|$ ~ E¢ ~ GE~ "yz+ }4<¡v~2y|$z! Sz!C~ ~ !~ | >¦ z§yzX¨c~ R ~ X©ex|2~ z! ª«««Rj~ z|cdS

Dedication KT. OZR. Malta. Always.

5

TA B L E

OF

CONTENTS

Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 Wired for power: superstrength without bulk . . . . . . . . . . . . . . . . . . . . . . . .10 How to install a ‘muscle software’ upgrade into your nervous system and improve your strength and muscle tone….Why the fascination with bodybuilding has led to a decline in effective strength training…. Futuristic techniques which enable you to squeeze more horsepower out of your body-engine.

Tension! What force is made of . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 How tension generates force…..How to maximize muscular tension for traffic-stopping muscular definition…The five keys to high tension training…The inverse relationship between velocity and strength….Flexing to maximize tension…The function of the mechanoreceptors in regulating strength….Using Henneman’s size principle to maximize muscular recruitment....Why high values of fatigue and tension are mutually exclusive.

Training to failure–or to success? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 Why the strongest men and women in the world have never trained to failure….Why intensity is the single most important factor in strength training….The fallacy of ‘pushing to the limit’…The only scientific definition of weight training intensity….. Pushing the limits of weight/tension, not reps/exhaustion…..Why training to muscle failure is counterproductive… Greasing the neural groove using the Hebbian rule.

Don’t water down your strength with reps and fatigue! . . . . . . . . . . . . . . . .18 How to minimize various types of fatigue and get the most out of your strength training…How to ensure high energy after your workout….Why performing more than five reps per set hinders strength development….Why you need to increase the rest intervals between sets….Why it’s best to do only two sets….Why you need to pause and relax between reps…How to build greater ligament strength by "locking and loading"….Surprising advice on how often to practice a lift for optimal gains.

More low rep advantages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 Three reasons why heavy low rep training is the safest way to lift…. Why the stabilizing muscles are prematurely fatigued during high-rep sets…. Why most serious injuries occur during fatigued states….Why bodybuilders suffer from more pec tears than powerlifters….the significance of concentration for injury prevention…Low reps for a better quality of life…Why heavy low reps can have a tonic, energizing effect on the nervous system.

Rigor mortis, or why high reps failed to tone you up . . . . . . . . . . . . . . . . . . .24 Why going for the 'burn' doesn’t work….What is ‘real’ muscle tone and how do you get it?…..building muscular tension from neurological activity, not energy exhaustion….Increasing muscle tone through a more alert nervous system…Why strength and tone training is the same thing….why deadlifts work best for steel glutes…How to get maximum definition in your triceps…Why training heavy is the best way to get ripped.

"But I don’t want to bulk up!" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26 Why lifting heavy doesn’t have to translate into bulking up….What makes a biceps grow?…. How to get stronger and harder without getting bigger…minimizing muscular tear-down and reconstruction…. Increasing your muscles’ packing density….Why a denser muscle is a harder muscle. 6

"Machines are the wusses' way out" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30 Why it’s safer to use free weights than machines…..And why using the strength built on an exercise machine is like shooting a cannon from a canoe….How machines create micro-trauma, pattern overload and eventual injury….Why the Soviet Olympic teams considered free weights their best chance for winning a Gold.

Isolation exercises, Frankenstein’s choice . . . . . . . . . . . . . . . . . . . . . . . . . .32 The dangers of isolation exercises….Paying attention to the kinetic chain for optimal performance…The importance of building inter-muscular coordination for functional strength….Why deadlifts can help you run faster and jump higher.

Irradiation: the science of getting strong and hard with only two exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34 The Sherrington Law of Irradiation……The neural ‘turn on’…. How a hard-working muscle can cheerlead its neighbors into amplifying their strength….Why compound exercises are more effective strength builders than isolation moves…Designing a superior efficiency strength workout…. Starting a chain reaction and bringing every muscle in your body into play…..portrait of the deadlifter as supreme muscleman…Why the deadlift is THE exercise of choice for everyone, from computer geek to Olympic athlete…..Why the deadlift is more effective than the squat…. How the deadlift strengthens the lower back, traps, scapulae retractors, lats, forearms, and hamstrings….Why the deadlift may be the best abdominal exercise, bar none…..How to develop your pressing prowess….How to correctly perform the side press.

How to emphasize your problem areas without adding exercises . . . . . . . . . .40 How to shape your body with only two exercises….Why you cannot reshape an individual muscle….Why genetics makes a difference…. Tweaking the basic drill to shift a lion's share of the load to your problem area…Specializing on your weakness while working the rest of your muscles adequately—without adding exercises.

How to become a bear: a Soviet commando’s muscle building secret . . . . . . .42 If you want massive muscles and awesome strength….How a Russian trooper was able to sport sixteen inch arms-of-steel in just two months of training—and go on to lift 40-50 tons every workout…How compression of rest intervals promotes growth hormone production and maximizes testosterone.

Last three pieces of the big biceps puzzle . . . . . . . . . . . . . . . . . . . . . . . . . .44 How to build huge muscles on a program of deadlifts and presses only….What, how and when to eat for maximum gains….The importance of rest….Why you need to reduce stress to protect your gains—and how to do it best.

Virtual masculinity, or "Can I get built up with a very light weight by pumping my muscles up?" . . . . . . . . . . . . . . . . . . . . . . .46 ‘Muscle spinning’, ‘fake’ muscle growth and the Potemkin village phenomenon….The two types of muscle growth—which one maximizes strength and makes you rock hard.

7

On variety, soreness, and keeping things in focus . . . . . . . . . . . . . . . . . . . . .48 How the rebound phenomenon affects your strength program….Mastering the magic of effective exercise variation….The danger of switching routines….The importance of focused superhuman effort….How to remain relatively free of muscle soreness…..The benefits of simplicity over complexity.

Cycling: the Russian breakthrough for continuous improvement (and an excuse to work hard part time) . . . . . . . . . .50 The fallacy of the Milo myth…..The pitfalls of over-prolonged training….Making improvements through reduction….Periodization or cycling—a revolutionary approach to strength training…..How to make gains year after year….Why ‘softening up’ can reward you with new strength breakthroughs…The ultimate formula for strength…..How to gain beyond your wildest dreams—with less chance of injury….How to avoid burnout….How to perform the Linear Cycle for new personal records….. Wave cycling and dealing with gaps in your training….The Flexible Wave Cycle….. The Structured Wave Cycle…. The Step Cycle.

Hyperirradiation: how to boost your strength and safety at the same time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .58 How to hack into nature’s neural software to maximize strength training effectiveness and efficiency….The reflex arc for easier, safer deadlifts….How to milk irradiation for all its strength amplifying worth.…..Hyperirradiation—the high intensity, immediate gratification technique for massive strength gains…How to increase your bench press by ten pounds overnight… Three ‘Anti-isolation’ techniques for added strength and greater workout safety….How Japanese sanchin techniques can add power and stability to your training….The importance of full tension….How to avoid dissipating your strength…The three greatest benefits of hyperirradiation.

Hard abs + strong hands = powerful body . . . . . . . . . . . . . . . . . . . . . . . . . .62 Stimulating the forearm musculature for enhanced lifting ability….The importance of grip strength….. Avoiding ligament damage and carpal tunnel syndrome…..Abs—the weak link limiting everyone’s performance…How flexing the abs amplifies the power of your lift.

Power breathing: the karate secret of superstrength . . . . . . . . . . . . . . . . . . .64 How to elevate intra-abdominal and intra-thoracic pressure for additional power….The pneumo-muscular reflex……How to potentiate ‘muscle excitability’ for further strength gains….How to safely hold your breath for greater lifting power—and when the Valsalva maneuver may be contraindicated…..Why you shouldn’t wear a lifting belt…..The best-ever ab exercise?…..Avoiding back injuries and hernias…..Increasing your overall strength with the pneumo-muscular reflex….Rectal sphincter contraction for amplifying strength…. The eight most effective breathing habits for lifting weights.

Slow and steady wins the race . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .68 How to simultaneously maximize training effect, safety, and performance….The benefits of slowness.…Why gymnasts have the most spectacular muscular definition…Why ballistic cheating is a loser’s game….Straining and grinding for maximum lifts….How the firing rate burst can turn you into a lifting crash-and-burn victim….How gunning the weight can kill your lift….Super slow for massive go…..Teaching your nervous system how not to give up.

8

Feed-forward tension—how to acquire the strength of the mentally deranged . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .70 Frantz’s Third Commandment of Powerlifting…How to trick your feed-back loop and surge to new strength gains….Pulling the brake from under your gas pedal… Disinhibition training, the hottest new direction in strength training…Employing feed-forward tension to maximum advantage…. How ‘virtual lifting’ builds strength…..How to successfully ignore reality….Using internalization as a secret weapon in strength training.

Pre-tension for max power and safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74 Maximal flexing of the muscles for greater strength and safety…. The three types of contraction and which gives the highest values of tension….The secret that separates elite athletes from 'also-rans'. Successive induction: how to get a strong biceps by contracting your triceps Why antagonist pre-tensing, or successive induction, contributes lasting changes to your strength...Successive induction for superior joint stabilization and reduced joint stress.

On shoes, gloves and mirrors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .78 Less strength, more injuries—why it’s better not to wear shoes when you lift—and what to wear if you have to…. Achieving a power boost with the positive support reaction…Sensitizing the extensor reflex receptors for heavier lifts…Why wearing gloves weakens your presses… Why mirror-gazing can be the difference between mediocrity and greatness….Blindfolded lifting for developing superior ‘muscle-joint sense’ and better body awareness.

Power stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .82 Becoming super strong and living to tell about it….Speeding recovery and reducing injury with power stretching….Increasing muscle growth 334%—with progressively more intense stretching…. 9.4% strength increases using Loaded Passive Stretches between sets…Why Eastern European sports scientists consider stretching a form of strength training…The importance of Shutdown Threshold Isometrics and Fascial Stretching.

The drills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .84 Forging your body into an off-planet rock….The only equipment you need…..Loading correctly…..Performing a deadlift correctly….Grip, posture, breathing….How to lower the weight….The five keys to an impeccable deadlift….. The Sumo Deadlift for steel glutes…. The Modified Romanian Deadlift for stronger hamstrings and granite calves…. The Duck Deadlift off a Platform for eye-popping quads…. The Snatch Pull for rock hard lats and upper back…..The Clean Pull for exceptional hand and forearm strength….The Deadlift Lockout for midsection, traps, and grip emphasis…. The Side Press—seven reasons to make it the press of choice…. The Floor Press for pec emphasis…. The Curl Grip Floor Press for biceps and lateral triceps emphasis—and for fixing wrecked shoulders….. The Barbell Curl—for those who insist.

The Power to the People! Manifesto . . . . . . . . . . . . . . . . . . . . . . . . . . . . .113 Getting back to the basics—the Holy Grail of true power and strength…..Power to the People!, a ‘simplex’ approach to strength training…The no frills power formula for everyone….On brutally effective essentials—Bruce Lee’s final word.

About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .117 Order Pavel’s other books and videos . . . . . . . . . . . . . . . . . . . . . . . . . . . .120 9

WIRED

FOR POWER:

S UPERSTRENGTH

WITHOUT BULK

¬®°¯T±+²°³´Sµ¶·²°¸¹ º7»°´ ¼P·²°³´Sµ$·°½¾e¿®°µ5´SÀÁ¸Â² ÃÅÄÆ°ÇO¶5¿µ´S²È¿»O´ÊÉ Ë°´Sµ¿1¶Ì´Sµ´dÍS·°²°Î ÏÐ ²°ÍS´S³O¿»°!¿ ¿»´µ´SÍS·µ³°¶$¶5´S¿ ÑNÒ(¿» Ð ¶$¿»µ´S´»®°²³°µ5´N³Î½ Ð ½¿ Ò4Ë°·®°²³Óe¶¿1·°³°·²O»°³ ²°²·°®²°ÍS´S³O¿»°´´S²³O·°½Ì´ Ð È»¿¯ Ð ½¿ Ð ²È» Ð ¶5¿·µ ÒG¸Ôc´S¿!¿¿»°´CÃNÄ°ÄÇOÕe¯ ÒBÓCË Ð ÍS¶ Ð ²/±c¿1¯Á!²°¿ Ö®°¯ È!µ Ð ²O³°´S½´SÍS¿·µ$¾C Ð ÓØ×®°¯ ´ Ð ÓC²·°È¯ ®O¶5²°¿ÍS»´N³OÓe·°µ5´>Ì´ Ð È»°¿¿»²O¯ ´NÈ´S²³°µÁÒ4¹ÁÖ Ð È ±+²°³NÒÀ9ÙÚ!¿ ·²°´d»°®°²³°µ5´S³O¿» Ð µ¿ Ò(¿ Ì·OË·°®²°³¶H¶5·°!Û Ð ²°ÈHÌ´S¿¸ t Function precedes structure. -Wolff's Law s

Ü8·°²À ¿SÝÅ®°³È´dÑ°··°Û/ÑNÒ Ð ¿¶AÍS· Ï ´Nµ5¸OÜ·²°À ¿Ý®³°È!´dXÓe²°À ¶A¶5¿µ´S²°È!¿»/ÑÅÒ¿»°´c¶ Ð Þ ´d·°½R» Ð ¶ Ñ Ð ÍS´SË°¶5¸Xº7» Ð ²°È¶$µ5´·°½¿1´N²O²·°¿Ì»°¿¿»°´ÊÒ4Ë°Ë´Sµ$¿·OÑ°´S¸¼P»°´S² Ð ¿ Ð ¶$¶ Ð ³O¿»¿ XÓC®¶Î ÍS¯Á´Sß ¶$¶¿µ5´S²°È¿» Ð ¶$Ë°µ5·°Ë·°µ5¿ Ð ·²°!¯B¿· Ð ¿¶$ÍSµ5·°¶¶5Î¶´SÍS¿ Ð ·°²àB¿»¿ ¶5¿¿´SÓC´S²¿ Óe®°¶¿Ñ°´dá°®¯ Ð ½ Ð ´S³°â ´ Ï ´Sµ Ò¿» Ð ²ÈX´N¯ ¶5´Ñ°´ Ð ²°ÈX´Sá°®¯ ¸Bß ã Ï ´NµÁÒ¿» Ð ²È´S¯ ¶´Sß Ð ¶$¯ µÈ!´N¯ Ò4¿»°´d¯Á´ Ï ´S¯B·½ÍN¿ Ð Ï ¿ Ð ·°²O·°½¿»´ ÓC®¶ÍS¯ ´S¶$ÑÅÒ4¿»°´d²°´Sµ Ï ·°®¶$¶ Ò¶5¿´SÓCàB·µä>åSæÅçèÅé9èÅê!ë5ìÊíé åÊîîë9ìë9åÊä>ì ïðCÂ¿ Ð ¶$´S¶¿ Ð Óe¿´S³O¿»°¿² Ï ´Sµ!È´Ë°´Sµ5¶·²ÍS²OÍS·²°¿µ5ÍS¿ ·²°¯ Ò(ñò°Îóò°ôõ·°½» Ð ¶$ÓC®¶ÍS¯ ´S¶Ì»´S²O¿µ Ò Ð ²°ÈX» Ð ¶$»°!µ³´N¶5¿¸ ã Ï ´S²OX¿·°ËO¯ Ð ½¿´Sµ$®°¶´S¶$²·OÓC·°µ5´¿»¿Æ°ò°ôõ·½ » Ð ¶ Ð ÓeË°µ´S¶5¶ Ð Ï ´Óe®°¶5ÍN¯ ´S¶!ö Ô·°®µ÷ÓC®¶ÍS¯ ´S¶÷µN´Hí!éÁçåÊíø9ï ÍSË°Ñ¯ ´·½¯ Ð ½¿ Ð ²ÈXXÍSµ5¸º7»°´ÊÒHÝÅ®¶¿³·O²·°¿Û²°·NÌ Ð ¿ ÒB´N¿1¸ º · ËË°µ5´SÍ Ð ¿´ Ò·°®µH¿µ5®°´¶5¿µ5´N²È¿»OË°·¿´S²°¿ Ð ¯ àBË°·²°³´SµH¿»´½ÍS¿ ¿1»°¿Ì»´S²OË°´Sµ5¶·² Ð ¶ ´N¯ ´SÍS¿µ·ÍS®°¿´S³ùúÑÅÒ¯ Ð È»¿² Ð ²°È!àB·µ$¿»´dû°´S³°ùq» Ð ¶$Óe®°¶5ÍN¯ ´S¶$¿1´N!µàT» Ð ¶$¿1´N²³°·²°¶Aµ Ð ËO·½½¿»´ Ð µ ¿¿ÍS»ÓC´S²°¿¶5àB´ Ï ´S²Ñ·°²´S¶$Ñ°µ´SÛ¸ ¸Á¸û°·µH¿1»°´½ Ð µ¶5¿ùú²³O¯Á!¶¿ùq¿ Ð Óe´ Ð ²¿1»°´³´S¿»Oµ·NÌ Ð ²°ÓC!¿´SÀÁ¶A·°µAÈ·¯Á½´Sµ5ßÁ¶A¯ Ð ½1´d» Ð ¶$Óe®°¶5ÍN¯ ´S¶BÌ´Sµ5´d½®°¯ ¯ Ò4ÍS¿ Ð Ï ¿´S³/ÑÅÒ4´S¯ ´SÍS¿µ Ð Í Ð ¿ ÒG¸ ±+¯ ¿»°·®°È»7Ì´³·O²°·°¿Û°²·ÅÌüÒB´N¿»°·NÌý¿·OÍS·°ÓeË°¯ ´S¿´S¯ Ò4· Ï ´Sµ5ÍS·°ÓC´d¿»°´Aþÿ ç!åÊäêÿ "ø°åÊîë9ìÊë9ÿ Ð ÍN» Ð ¶$È··°³°ù4Ò·°®7Ì·®°¯ ³Oµ Ð Ë7Ò·°®µ¶5´S¯Á½Ë°!µ¿ö àTÓC·°³´Sµ²O¿µ5 Ð ² Ð ²°ÈXÓC´S¿»·°³°¶$ÍS²O³µÎ ÓC¿ Ð ÍS¯ ¯ Ò Ð ÓCËµ· Ï ´>Ò·®°µ$Óe®°¶ÍS¯ ´!ÍN¿ Ð Ï !¿ Ð ·²°ùq²°³7Ò·®°µ$¶5¿µ´S²°È!¿»7Ì Ð ¿» Ð ¿¸ Hè åÊç7ÿ1èCÿ >å HåSè °é9 å Ì Ð ¯Á¯B¿1´N!ÍN»7Ò·®O»°·NÌý¿· Ð ²¶¿!¯Á¯B¿1»°´¿·ËO·°½ ¿1»°´¯ Ð ²°´¹ ÓC®¶ÍS¯ ´¶·½¿ Ìµ5´NÀ Ð ²¿·7Ò·°®µ ²°´Sµ Ï ·°®¶$¶ Ò¶5¿´SÓ ²³ Ð ÓeË°µ5· Ï ´ Ò·°®µH¶5¿µ´S²È¿»O²³Óe®°¶5ÍN¯ ´¿1·°²°´S¸¼ Ð ¿»°·®°¿Ë°®¿¿ Ð ²°ÈX·°² ²O·®°²ÍS´·°½Ì´ Ð È»¿ Ð ½¿»°¿ Ð ¶ÒB·°®µÌ Ð ¶»¸ Ì»

10

!"#$#%&$(' )*+ , -. /0! /(!#1+*' 2 (3$*' (,4(# !*' *(, 567 *!89*) (:) /(#:<; )=$>4?@* A )B#)#(B -C(+#2ED(*#:F9$ ' (' * (GH)>4IJ ,4D( $$>K6L"#3+ ) + M -C $$ ' 2 '<-C$#" 2N.*O2-.! P()"$$*+( !(,Q' ' )#"+RN. ,2S $) /(#5Q ' 3#3*)' *, (T )TQ()" (! + M -U2-.' # V

+1 , ' ' (, *, )*, 2 +!#"S*)' , M -C#" 2N. >XW9*) ' ' *( HY1 ##"* $( M , 2'3 +)+*' "# -.)2' (, M *, B#*Z- M ") M 3 ,2' +5 *, M +- M *2, + / M *, B2#"), " M<[ ' N. >\L7#3+RN. , $ ' (, V

+ ( /]) /(2S #' " 2N.*^-.) P' + /9Y1*, + M 3' $ ' ,2, (+(, , -1)@+N. M , >2> >6 :#_ `abE#(+' @cRYd?@B:Y1 , $ EGH>e@ :fg QY1(' # +:!#@<;, ih ) $ M +- M * , + /0(+ +2' +#"+ ' , "$ $$ ' N.") /(#( 2/(>Xj Y1()2/#>X=), $ ( $#") /#k V " !(,2 -C, + Y11*$!* +RN. , > l )5Q#, () + m* /0) /(#)( /OY1 # M +- M * , + />0L"#") *,2 Y n2j, , -YX+S*' , o pJ(, ,Q#Yq(+/(>XF@, #*/(##3RY M

+$r@D X Y1 /(#,2 $ ).Y1 3*m* M , - M *$$54#<-Q5Q*, B3# + '

))54' *,2+: #, +10' (+, "#"sg(! )sg*) (.Y1# ' (S"# /0 > D( ' +5Y1 # -UZY1Z-C$P $!$ ' N.3) /(#2 /02$ ($/( / M *,2B -> L #R-U()"' M /OY1 (B M ' (*"#R-U+B Yt#(#R-U' (/( )/( 7 YX #*+RN. , 2/0# M +$Ouv A *)(>tfg(+ ) )(# '3# /(#) )/()(#(+# /0 )NQ"# *' , ""O) /(#>X +

+5 M + -Qh M * , + /0 O#wY1)# /0#RN. O#( +) /(#)( /.x $-.*' ") /(#2 /0' ((' /(54' N. (, M *, B /0* ( * (/( NQ" ' ()"$#" /( 3 V

>0L7#"((' #+ )' ) M +20yOz{H|R}7~z~ | yO| z6| 4 + ' (, , -C+ $$ ) >C #(, ,Q (' #7-.*$**)2) '" ' #2m* .Y1# ' #7Y12, ,

M , w-.*m*

V ""#) Y1 *$]/( N. V " /( >Xfg(+ (+(#h , $)P).Y1# 3# M + -(Y1 2/#S*) M "B +Y154,2 BY1 , /0(+ /Z-.(!2' )5Y12, ,Q [ -U0# /(#, RN. ,Q$) /#7YX #**/()(+ /]# 2' , # oQ) V 5 (+ M + - M *2, + ).Y12, ,Q$ (,2, - M " M , "7Y1(, B#"!(, BHY1 ## RY1, -U$!*' (, *' , >

11

T E N S I O N ! W H AT

t If you know a converted bodybuilder who powerlifts, he almost always lifts well under what he appears to be able to do. Why? He has trained only muscle, not the central nervous system. —Louie Simmons, powerlifting coach extraordinaire s

12

F O R C E I S M A D E O F.

9)4\ 4Q.E2:g( 3( 2 X R. E E ZQ2 )@ (4 14 2 )"( . ]Q."3 "21) Q 1 07. d .4.( ( @ ¡K¢ ¡( !(g2 wS£¢ ¡ U7.¤ ¥4( ) 2 2 ¦1 7.1" ¦ 0 2 Z(Q§ ¨©g (3 1 ( 01 HQ ( "¦) ª ( ¥ ( 3 11 «¬¦(() "(( O!1)2!O )®]¯ ° ±X² ³´µ¯R¶Q·¸" 2 () ( g1(! () ") 102 . ª )@ ¹9º »¼½ ¾»S¿À¾ÁÂ º Ã:Ä "! Q. ) \ Å( t!X 2 1 :0 1 )¦42 ( E © ( ( ()(( (

() Q! 3! (!7.2) Z.1 ) 2 ¦] «w )(2)()) ¦ ( q0Z ¥ 2! ("("R«w ! 0 ¦ «¬")2(

Æ ) 3( ()" ) ( U") 3 ( Ä (2.1 U ) ( ( Q ¤2 ¦ ¥ Q) ()( 0 (") S (ªÇ Â È Éw½ Á½ »ÊCËÌº"¼Í½2Î ÎQË¾7Ê.º »º Á Ç Ëº Ï ¾Á)º@Ëº »¼½ ¾»Ã9Ð Ñ Q )( ) ( ) ( Ð (( ) (:) ) ( ª¦ @( ¦) \Ò)¦ Ä (ªÓ\ Æ (R. Ä :( Ô @) 2¨ (3 1 ( .1 24 "(¦!¦2 Õ) ¦ ¨U. ) Z«w Ö 2O! 1 7.2 (X× ( )2 )( H Q . Ø

High tension training has five key conditions: 1) slow exercise performance; 2) maximizing muscular tension, or ‘flexing’, regardless of the weight used; 3) employing heavy, 85-95% of one’s maximum, weights at least some of the time; 4) minimizing fatigue; 5) taking advantage of various neurological phenomena.

ÙgÚ ÛÜÚ Slow ÝÞ0ß(Ýà1exercise á â ã1ä å)Ú ÝÞOæ.âçperformance åÚ2å)âÝè)á2â ã1á æCÚ èß]Ýä é ä è)èÚ Ü æCé âêêSß(Ýàä àëæ0æ.âçåìí æ.èÚ âá âî 1) ZÞ æ ÝÜíäñòóôèEß0èé Ú ä ÝÜÚ è)ÜÝß(êSä à:õÚ á áQÛÚ Þ(çåä àâçÜÜíß(ÜÜíä3Ûâå)é äRö6Üä Ýè)Ú âÝå)ß(ìÚ àá æ àå)âï1ìð èâÛÛß(èÜíäw÷.ä á âé Ú Ü æUÚ Ýé åä ß(èä è)ø çèé á ä èé ß(ÝÝâÜÞ(Ú ÷Qä"ß(á áQÜíäRæCíßZ÷Qä"Þ(âÜã1íä ÝÜíäRæUé âÝÜåßé ÜÛß(è)ÜÛâå.÷.ß(åÚ âçè ù ê ä é íß(ÝÚ2é ß(áQßÝàÝä çåâá âÞ(Ú é ßáQåä ß(èâÝè S íß(ÜÚ2è.ã1íæCß(Üíá2ä Üä èÛåâêPû2Û!ß(èÜüQè)ìâåÜèíß÷.ä Üâëä"é âÝÜä ÝÜãXÚ Üíªýçè)Üß0Ûåß(é ÜÚ âÝ1âÛÜï0íúä"èÜ!åä ÝÞÜí1Ü!íäRæUß(å)ä"é ß(ìß(ëá ä"âÛ íä ÝHæQâç ìÚ Üé íß]ëß(èä ëßá2á æ.âçªývçèÜàâÝâÜÞ(ä ÜÜâìçè)í1ßÞ(ß(Ú Ýè)ÜÚ Üá âÝÞ0ä ÝâçÞ(íÜï0 âþ èíâãtè)âêSä åZä ß(áêSçèé á ä ÿ ï Ü!íá ä Üä èOÛ!åâê Ýä ß(åá æCèÜß(ÜÚ é3èìâåÜè ìâã1ä åá Ú ÛÜä åè ß(å)êî ã1åä è)Üá2ä å)è ßÝà Ûâåß0ìß(å)ÜâÛ èá âã1á æCß(ÝàÞ(ÿ ä ÜÜíä3á2ç çå^æCâÛ Üíä Ú ååâçÜ!Ú2Ýä ÞZæ.êÝß(è)Üè êSâ÷.ä÷.ä å^æC ÿ êß ÿ Ú êß(á á æUä ä åÜ!î Ú ÝÞ\Üíä êSèä á ÷.ä ÿ è ß(Üé í: ß(Ý:ß(åêî ãXå)ä èÜá Ú ÝÞ\ÜâçåÝß(êä ÝÜÚ Ûæ.âç:Þ(ä Üß0é íß( Ýé ä ã1 âé ß(á î á çèä à:íß(ÝàèEÞ(ä ïH Üá þ âé ä à:Ú Ý:ß0è)Üß(ÝàâÛÛå)ä êSÚ ÝÚ èé ä ÝÜâÛÜí ä @âá2à ß(å ä Ú ÜíïH ä åEú èÚ àä Þ(Ú ÷Qä èß(ÝÚ Ýé í íäw÷.ä á âé Ú Ü æCÚ è ä åâßÝàÜíä3Ü ã1ä ÝÜ æCèâêä ÜíÚ ÝÞ] þ êçè ï é á ä èâÛÜíä"Û!âå6ä î ß(å)êèß(å)ä"âçÜá ï0 Ú2Ýú ä àá2Ú ä"Üíä3êçè) é á2ä èâÛß0èÜÚ ÛÛé ß(àßZ÷.ä å.ã1Ú ÜíÚ Üè è Ú Ýå)ä êSâ÷.ä à â ã1âÝàä åÜíä è)ä"èá âãqì â ä èìâèè)ä è)èèìä é Üßé çá ß(åèÜå)ä ÝÞ(Üíß(Ýà1êSçè)é á2ä3ÜâÝä ãXí ï Ú é íÝâ âÜíä åªß(Ü!íá ä Üä èªé ß(ÝÜâçé í ÿ

t Karatekas have performed special exercises called sanchin which involve maximal dynamic tension of the muscles for centuries. s

2) Maximizing muscular tension, or ‘flexing’, ä Ýèregardless Ú ÝÞ9æ.âçåêSçèé á ä of èß(è Ú Ûæ.âweight ç7ã1ä å)ä"íß(Ýused àá2Ú ÝÞ]ßOã1âå)á2àå)ä é âåà7ã1ä Ú Þ(íÜ the

äR÷.ä ÝÚ ÛæQâç ß(åú ä3á Ú ÛÜÚ ÝÞOæ.âçåEÞ(åßÝàêSß(ü èëåââêè)ÜÚ é Üä ß(é íä è.æ.âçÜ!âêß Ú êÚ ä"êSçè)é çÿ á ß(å©Üä ÝèÚ âÝ íß(Ü ß(è.æ.âçåä é ß(á á Ú2è.ã1íß(ÜêSßä è.æ.âç7ÿ ÷.ä å^æCèÜå)âÝÞ çé í ìå)ß(é ÜÚ é ä Ú2Ýìß(åÜ ä ìá ß(Ú Ýï è Üä åè)øQëå)ä ßÚ ÝÞ0ëÿ å)Ú é è ßÿëè âåëÚ ÝÞ ú Ü!íä"Ûä ÿ ß(ÜèâÛè)Üåä ÝÞ(Üí ÿ ìä åÛ!âåêSä à1ë æUêSß(åÜ!Ú2ß(áQßåÜèêßèï ìâã1ä å)ÛçáQè)ÜåÚ ä è ä Üé ß(åßÜäß(èíß÷.ä"ìä å)Ûâå)êä àèìä é Ú ß(áQä ä åé Ú èä èé ß(á2á ä à ÿ ãXíÚ é í1Ú Ý ÷.âá ÷.ä"êSÿ ß Ú ê ïß áQàæ.Ýß(êÚ é"Üä ÝèÚ âÝâÛÜíä"êçèé á ä èÛâåé ä ÝÜçåÚ ä è ï

13

t Modern neuroscience offers us a host of very simple techniques that make an immediate positive impact on your strength performance.

3) Employing heavy, 85-95% of one’s maximum, weights at least some of the time

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a`bc defgK`b`hi@fg j)kl0@ !/K*&=(!F"*F3D* 9 30@F !" /0@ Qmn1F0@- 1651F 0;3o,X13 0@!F3o+ "7 !F 30@** 7$- 021"7B*,XE6 - ,.!"0@!70@ !- FI7&%(" 1,.- BN0@!" p 3 - *"7 F - 6 6:3(#$- 0@3 0;F - 4- "/?1KF 73 + F 9@1KB!3I1" 7 H F!1K4- "/o=(1F-:* +3I* H C&!B0;3o0;*$1KBB+ 3 0@* , 0;!- F H *7 -:!3I0@*$E F !3 3+F!Q

s Oq"73!B* "7 '5,.* 3 02E!* E6 !N" !!70@ !N9@!!65*926 - =5!NF !3-:30@1"B!L0@*/!0<34- 6:6 9@+ 65102/!"!F 1K0@p - "/?1 -:/7 !/F !!N* 9<,X+3B+ 6 1FI0@!" 3 - * "QrOq+3 0;F 16 - 1"!Y!F B- 3 !NE &%53 - *6 */K-:30@3I* H 3 !Fs=(!7 0@ 10LtQ:Q Q50@ !NB*" 0@F 1B0@- * "$- 3I- "$9@1KB02B1+3!7 H %[1"!6 !B0@F*p@B !,.- B1653 - /"1K6K# - B$0@ ! ,.+ 3 B6 !NF !B!- =(!3I8@uZvwyxz {.u.xw {Z0@!L6:* 17Q Q Q|t}8@9l%(*+1341B* ,.F17!#$ *13I" *0 H !!"1F*+ "7- F * "0@*B*"0;F 1B02- 3I-:" 0@!F " 165* H 6 -:~ +!'59@* FI- "3 0;1"B!'5!<#$*+ 6:7" *021>=(!L1 B6:+ !N*#0@*7 *-:0@'^!=(!"- 9 %5*+/- =(! - ,Z1"1"10;*,L%10@6 13Q5.1>=(!N - , E !F9@*F,1JR+ 6:6 M* "0@1KB0#- 30]9;F * , ,L%G ` Ife.]gKebc<`j)&Xdgl b`e=(- !FD- 3 0@ !N6 *17 %(* +1F !N,X1" 1"7 6 -:" /'50@ ! /F !10@!FI-:3I0@!N,X+3B+ 6 1FoF!BF+- 0;p ,X!" 0@'5*FI0@!"3- *" Q8@" %(*+ Fo30@F !" /0@ ~ +!30<0@ !F !N- 3I"* #$1>%1F * +" 7 * - 3 0@- "/?3 * ,.!L!1>=%- F *"1K0<6 !13 0 * BB13- *" 16:6 %Q The mighty Arthur Saxon who performed this stunt regularly when with the circus. The weight of his two brothers shown here was well over 300 pounds. He had no problem bent-pressing them overhead with one arm daily. The ‘bent press’ is an extreme version of the side press described later in the book. (Photo from Earle Liederman)

14

. Minimizing ( I <@K@:Kfatigue N @ ¡N¢. @ £¤<¥: ( 4)

£( ¡I¢X¥

¢.

¥K¡ ¡ ª ¡ @ ¡s£s£(@¢Z¡ N@ ¡ £( $¥ <ª ¦V¡ § ¥L¢.¥@ ¡ ¥ ¨ © ª ¡ I@;¡I? 22ª ª¨ I ¡o?@ (N¢X: N ¡;£¨ >£¬¥ ¡ $K<¦ ª

«

©

ª K®G¯q;@¥@ (L¡ K:¥5@¡ @ª¡¡¢Z¢. ¢. °I @@¡ < £(ª o @;:KN¬&£¡ ¥ ;N ¢.¬ ¡o <¡ ª @:;: @L @

ª o£( ¡($¡ ¨5±

±

< ¡

: ¥¡ : @ N¡ 2ª¡ I¬ $

K . ¢ ¨ ¡I¢.¡ ¦ ¨

5) neurological ²@2:ITaking : ¢X>advantage ¤ ¢Z@ < &£of various >(¡I@ N¢X : : I¢. ¡ Nª phenomena @ @:K5@K$K&£ ª£( ¥5@¡@¡¢.;: :

lK@¥$o$ ¡s£

¡@N¢X @¡I¥ ªª : N <¬ ¡ ¥

@2@ $ ¦V³ o£( ?¬ &£(¬ ± ¡I@@ N¢.¡ ¥£[¡ ¢

¡¨ ¡¥: ¥L@@¡II?< l(¡s£ ¢.ª :L@¥ µ I@2¢. ´

¢X¢. @Nª :; (L:¢Xª¥2 £( ¡I @¡;$ª ¡ @ ¡ ¢.K¥

N¦ ±

¦ ¯q 5 2@L¬ &(<$ :^¬L¤ª : ;:^@ ¡ @ ¡A:G@L¬ ¬¡I@K<@¡ @ (£( ¡I¬ £[;¡ ;N@ ¡ ¥·;

±

¡I & ± ¦¶

¡ ¢X¢ ¨

©

Ð

¦¸y¹º» ¼½¾¿À@¾À@¹¼Á¹Â(¾Ã» Ä ÃKÁ Å¡ @ Æ:¹ÁD½ º»Ç¹»ÉÈÊº¼Ç Â(¾Ã¿Ë Æ ÆKÌ(¹À2Á À@»¾¼Ì(¹»oºK¼Ç½º»Ç¹»(¿$Ë À@½¾ÃÀ2ºÇÇ Ë ¼&Ì?ÍÃ<Æ:Î Ï ¦

15

TRAINING

TO FA I L U R E - O R TO S U C C E S S ?

Ñ\ÒÓÔÕ Ö<×ØÙXÓÚoÖ;Ø$Û ÜÕ Ý ÞÕ Ôß?Ù.Ü Ú ×Ý ÓNàÔ ÞÙ.Õ ßÒÖ@á^Ö@ÒÓNß â(Ùã$Õ ÚÞØÙZÕ ÚIäÜ Õ:×åÖ@ØÚÜÙZÕ Ö Ü æàÚoÖ;ÒÓNàÖ;Ö@ÓÙ.æÖ2Ö@ØÞØàÔ ØÖ@Ò ÓçoçÓæJã$Ò ÓÔàÝ:Ý5Ö;ÒÓNçÓæÚIàç ÓLÞØ ÔÓNàÔ ÞÝ:Õ è@Ö2àÔØ Ö@ÒÓçIè@Õ é(Ó æØ ÜÔ ÞÚ(ã$ÒÓÔàÝ Ý5Ö@ÒÓLæØ ÜÔ ÞÚIàç ÓLÝ:Õ è@Ö@ÓÞ êëØ ÜÔ ÞÚI×ÜÖ@ÓLàÔÞÙ.àK×Ò Øá5Ý Õ åÓLàÖ@ÓÓÔàKßÓNç Ø ×å ÚÖ@àÖ@Õ ØÔ êì@Ö2àÝ Ú ØÒ àÚIàÚAÙ.Ü×ÒGÚ ÓÙ.Û Ý:àKÔ×ÓNÖ;Øç ÓàÝ Õ Ö âà?Ö@ÒàÖ2ÚàÙ.ÓLÚ Ö@àKÖ@Õ:Ø Ôí ÚIÖ@çàÚ ÒGÙ.ØçÔ î Õ:Ô ßJÖ@àÝ åïïKÚ Ò Ø&ã?ê ðçØÙòñyÜßÓÔ ÓLëàÔ ÞØãóÖ@ØGôÜ ç Õ^õqÝ àÚ Øé(á^Ö@ÒÓÚ Ö@çØÔ ßÓÚ Ö2ÙXÓÔàKÔÞNã$ØÙXÓÔGÕ ÔGÖ@ÒÓ2ã$Øç Ý Þ

t Success begets success and failure begets failure. —Dr. Fred 'Squat' Hatfield s

Òà>é5ÓNÔ Óé5ÓçAÖ@ç àÕ Ô ÓÞGÖ@Øè@àÕ Ý ÜçÓlöGôqØÜNãÕ Ý Ý5Ô ØÖ2Óé(ÓÔÒ à>é(ÓLÖ@ØÖ@àå ÓNØ è@èlâ(Ø ÜçIÚÒØ ÓÚAàÔÞ Ú Ò Ø&ã}â(ØÜ çoÖ;ØÓÚIÖ@Ø×Ø ÜÔ Ö<Ö@Ò ÓNÓ÷×Óæ Ö@Õ:Ø ÔÚøKâ(ØÜ çIè@Õ ÔßÓç Ú(ã$Õ Ý Ý5Ú Ü è@è@Õ ×Óê5ùqÜÖ2Ö@ÒÓLú:Þ ØØçIÞÕ Óí çÒÓÖ@Ø ç Õ ×NÖ@àå ÓNàÝ Ø Ôß?ÒàçÞÝ:Ø ØåàÖlâ(ØÜ ç ÚÓÝ:è@á^àÔÞÖ@ÓÝ Ý5Ù.Óã$Ò àÖ<àKç Óâ(Ø ÜçIØ ÞÞ ÚoØ è Û Ó×Ø Ù.Õ Ôß?àÔ ØÖ@Ò ÓçIÓ÷×Óæ Ö@Õ:Ø Ôûì@è<ú Ö@çàÕ ÔÕ Ôß?Ö@Øè@àÕ Ý:Ü ç ÓNàKÔÞÛÓâ(Ø ÔÞ í5Õ:ÚIÚØ$Ò ØÖ;á5ÒØ&ã ×ØÙ.Ó<â(Ø ÜçAÛÓÔ×ÒGÒàÚAÛÓÓÔÚÖ@Ü×åàKÖü&ý þæØ ÜÔ ÞÚAÚ Õ Ô×ÓLÿqç Ô ØÝ Þí ÚIè@Õ çÚ Ö2Ù.Øé(Õ Óû Ý ÞGÚ ×Ò ØØ Ý^Ý Õ:è;Ö@Óç ÚAÙ.à ÷ÓÞGØç5ã$ÓÔ Ö2Ö@ØGè;àÕ:Ý Ü ç Óõñ ônÕ:Ô è@ç Óä ÜÓÔÖ;Ý â(êXÜØ Ö@Õ:Ô ßVñ]àKç Ý Ó yÕ ÓÞ Óç Ù.àKÔ$Õ Ô$Ò Õ Ú?ü þ×Ý:àKÚ ÚÕ:×

5à?Ú Ö@çØÔ ßÙXàÔ ÔÓé(ÓçIÓ÷Ö;ÓÔ ÞÓÞ ÒÕ Ù.ÚÓÝ è2ÜÔ Ý:ÓÚÚoÕ Ölã$àÚIàÛÚØÝ ÜÖ@ÓÝ âÔÓ×ÓÚÚ àKç âKê

Ô ×ÓNÕ Ôà>ã$ÒÕ Ý ÓNÒÓ<ãØ ÜÝ Þ×ÜÖ2Ý ØØÚÓêì@Ö

Ù.Õ ßÒÖ]ÛÓLàßàÕ ÔÚÖ2à?æ àç Ö@Õ ×ÜÝ àçÝ âÚ Ö@çØÔßV×Ø Ù.æ ÓÖ@Õ:Ö;Øç á^Ø ç"!&ÜÚÖlã$Õ:Ö@ÒGÖ@Ò ÓNÞ ÓÚ Õ ç ÓLÖ@ØGÚ ÓÓ

ã$ÒÓÖ@Ò ÓçIÒ ÓN×ØÜ Ý:ÞÕ Ù.æ ç Øé(ÓNÒ Õ:ÚIçÓ×Ø ç Þ ê#%$ ÒÓLÖ@ØææØã$ÓçIÞØßKÚoØ è<Ö;ØÞà â[è@Ø Ý:Ý ØãÖ@Ò Ó Ú àÙXÓLÖ@Õ:ÙXÓNÖ;ÓÚÖ@ÓÞÚÖ@ç àÖ@Óß>â5êñyÞùqØàÔGÚ ä ÜàÖ@ÚAý'& þ&÷)(GàÔÞG×àÝ:Ý ÚIÕ Ö2à?Þ à>âàÝ Ö@ÒØ ÜßÒGÒÓ åÔ Ø&ã$ÚIÖ@Ò àÖ<Ò ÓN×ØÜ Ý:ÞÒ à>é(ÓNè@Õ é(ÓÞÖ@ÒàKÖ ã$ÓÕ:ßKÒÖ@ê+*.Óà>éâ[Ö;ç àÕ ÔÕ Ô ßÔØ Ö<Ö;Ø$è@àKÕ:Ý Ü ç ÓNÚÜçÓ

ã$Ø ç å ÓÞè@Ø çIùØ àÔ ã$ÒØÒàÚIÚÓÖ<ÔÓàçÝ â[ÓÕ ßÒÖ â?ã$ØçÝ:ÞçÓ×Ø ç Þ Ú ê

$<ØÜÔÞ Óç ÚÖ@àÔÞÒ Ø&ãóàÙ.àKÔ$×àÔÚäÜ àÖLüá ,',',æ ØÜ ÔÞ Ú(ãÕ Ö@Ò ØÜ Ö<Ö@çàÕ ÔÕ Ôß?Ö@ØÒÕ ÚIÝ Õ:ÙXÕ:Ö;á â(ØÜGÒà é(ÓLÖ@ØÜ ÔÞ ÓçÚ Ö@àKÔÞGÖ@ÒÓL×ØÔ ×Óæ Ö2Ø è2Õ:Ô Ö@ÓÔÚÕ Ö â(ê$ì@Ö2Õ ÚIßÓÔ Óç àÝ Ý âàßçÓÓÞGÖ@ÒàÖ]Õ:Ô Ö@ÓÔÚÕ:Ö â Õ ÚIÖ@ÒÓNÚÕ ÔßÝ ÓNÙXØÚ Ö2Õ Ù.æ Øç Ö;àÔÖ2è@à×Ö@ØçIÕ ÔÚ Ö@çÓÔßÖ@ÒÖ@çàÕ ÔÕ ÔßKêÿqç Ö@Ò Üç -)ØÔÓÚá5Ö@ÒÓ/..àÜ Ö@Õ:Ý Ü Ú ßÜ ç Ü á5ÞÓè@Õ ÔÓÞÕ Ö<àÚIú Ö@Ò ÓNæÓç×ÓÔ Ö@àßÓNØ è<Ö;ÒÓNÙXØÙ.ÓÔ Ö@àçsâàÛ Õ:Ý Õ Ö â(í á5Øç(ã$Ò àÖ â(Ø ÜÒà>é(Ó Þ ØÔ ÓN×ØÙXæàçÓÞÖ@Ø ã$Ò àÖ â(Ø Ü×ØÜÝ ÞÒà é(ÓNÞØ ÔÓêðØ çoÕ Ô Ú Ö@àÔ ×Óá5Õ èlâ(ØÜ×ÜçÝ ÓÞ àÔ ÞÖ@Ò àÖlã$àÚ(â(Ø ÜçIÖ;ç ÜÓLÝ Õ Ù.Õ Ö@áKâ(Ø Üæ Óç è@Ø ç Ù.ÓÞ ã$Õ Ö@Ò ü0,',÷þ áKâ(ØÜ çIÕ:Ô Ö@ÓÔÚÕ:Ö âã$ØÜ Ý Þç àÖ@ÓNà?Ý Ø&ã$Ý â[þ ,'1Êê

ü0,', 1

ü0,',÷Nü0,

Õ ÔÖ@ÓÔ Ú Õ Ö â(êì;è â5ØÜØ ÔÝ âÞÕ Þ

ÿq××ØçÞÕ Ôß?Ö@ØÖ@Ò ÓNú ÒÕ ßÒÕ ÔÖ@ÓÔ Ú Õ Ö âÖ@ç àÕ Ô Õ:Ô ßí5àÞé(Ø×àÖ@ÓÚá5ØçIú . * ì $2-)ÓÞÕ Ú í5àKÚIÖ@ÒÓâ?ã$ØÜÝ Þ

ÛÓ×ØÙXÓNå ÔØ&ã$ÔÕ ÔÖ@ÒÓ

3"453"#qÓç àá^Ö@ÒÓLàÙ.Ø ÜÔ Ö<Ø èlãÓÕ ßÒ Ö â(Ø ÜàçÓNÜÚÕ Ôß?Õ ÚIÚ Ó×ØÔ Þ^î àç âá5Û ÜÖlâ(Ø ÜÙ.Ü Ú Ö2ßØGÖ@ØÖ@Ø Ö@àÝ^è@àÕ Ý:Ü ç ÓLÖ@ØßKÓÖ2ÚÖ@ç Ø ÔßÓçêÿqÔÞGÕ:èlâ(Ø ÜÞ ØÔØ Ö@á)â(ØÜàKçÓ ã$àÚÖ@Õ ÔßIâ(ØÜ çAÖ@Õ Ù.Óê$ÿq××Øç Þ Õ ÔßVÖ@ØGÖ@ÒÓÚÓL×Òàçà×Ö@Óç Ú áõÝ àÚ Øé(í ÚAàÔÞGùqØàÔ í:ÚAÙXÓÖ;ÒØ Þ ×Ø ÜÝ ÞÔ ØÖ2æ ØÚÚ Õ ÛÝ â?ã$Øçåê6-)Õ:ÙXÙLâëÖ@Óã$àçÖ@í ÚI×Òàçà×Ö@ÓçIÕ Ô6783"9 :

*.ì $}ÚæØ åÓÚ ÙXàÔ';<&ìlãçÓÚ Ö@Ý ÓÞ

ÙXÜÚ ÖyÒ à>é(ÓqÛÓÓÔ.à

ã$Õ:Ö;Ò$çÓàÝ Õ:Ö âè@Ø çoÖ;ÒÕ ç Ö âè@Õ é(Óâ(ÓàçÚIàÔÞì2àÙZÒàæ æ&âÖ@Ø

ÚÖ@àÖ@ÓLÖ@ÒàÖ2ì<è;Õ:Ô àÝ Ý â?ã$ØÔØé(ÓçoÕ Ö@ê=

ì@Ö<Õ ÚIàÝ Ù.Ø Ú Ö2Ö@ÒÓ>6>Jì2×ÓÔ Ö@Üç:â[àKÔÞ ã$ØçÝ:Þ×Ý àÚ ÚIàÖ;ÒÝ ÓÖ@ÓÚoàKÔÞÒØ ÜÚÓã$Õ é(ÓÚIàÝ Õ åÓNÚÒØ ÜÝ Þ Òà>é(ÓLÔØæàKÖ@Õ:ÓÔ ×ÓNè@ØçIÜ ÔÚ×Õ ÓÔÖ;Õ:è@Õ ×NÖ;ØÜ×Òâ(î@è@ÓÓÝ â[Ö@çàÕ ÔÕ Ôß?æçà×Ö@Õ ×ÓÚ)ö ñyÔ Ö@ÓçIÖ@Ò ÓNØ ÔÝ â[Ú×Õ î ÓÔÖ;Õ:è@Õ ×NÞ Óè@Õ:Ô Õ Ö@Õ:Ø ÔØèlã$ÓÕ ßÒ Ö<Ö@çàÕ ÔÕ Ôß?Õ:Ô Ö@ÓÔÚÕ Ö â ;5Ö@ÒÓLæÓç ×ÓÔ Ö@àßÓNØ è â(Ø ÜçVü@?ná5Ø çIÖ@ÒÓ

ÒÓà>é5Õ:ÓÚÖ ã$ÓÕ ßÒ Ö â5ØÜ×àÔGÝ:Õ è@Ö2ØÔ ×Óêì@ÔñyÞùqØàKÔí ÚIÓ÷àKÙ.æÝ ÓLÒÕ ÚIý &þ&÷(ÚäÜ àÖ2Ú ÓÖ2ç àÖ@ÓÚ

16

A B'C D'EGF H'IKJH LMF I N5O JPQ"R'L#JS'F LUT8QWV F LYXZ [ ['[\'] R'H ^'L#C`_KabIKS'J/\']0cdJ0e#f FgaKIhFgH ijPS Q"T8\ Fg] HQ"IKJ IKS J)cdeM] H'ilk'F H'^] abT8R'L#S'e#]'] TmQ"H'^IKe#FgJ^IKS Jn8QR'IKF f R'L cd]'e#k'] R'IKZoS'J)cd] R'f ^LMp R'Q"I LM] T8JIKS FgH ijf F k'Jq q'[0VX0r's@tuCwv sxtzywLMIKQ"H ^'LUaK] ev e#J0\T{QWV)y Zw]'eUIKS JS'JQW|wFgJL#I cdJFgiS'Ib]'H'J PQ"Hf F aKIbaK]'e}Qli"F |wJ0H~H'R T8O J0e}]'abe#J0\ LMCd_KHIKS F LUJV)Q"T{\'f J/x] Q"H'y LUF H'IhJ0H LMF I Nlcd] R'f ^O'J/] H'f N q'q'EzZweMJi"Q"e#^'f JLMLU]'abIKS JQ"T8] R'H I]'abLMR aKaKJeMF H ijQ"H ^dIKS JaKQ"PIbIKS'Q"IbS'J\ R'L#S'J^IK]aKQ"F fgR eMJC S Js@R'L#LMF Q"H^'JaKF H'F IKF ]'H] aF H'IhJ0H LMF I N`eMJaKf JPIKLIhS'JS Q"eM^ ZwP]'f ^'ZoQ"H'^k'H R'e#f J0^e#JQ"fgF I N`]'a IKS JF eM] HdiQ"T8JC+sxJLMJQ"e#PS]'HO'] IKSLMF ^ J0LU] a~cdS'Q"IbR'L#J^IK]O'JIhS'J_Ke#]'H@R'e#IKQ"F HPfgJQ"e#f N \ ]'F H'IKLUIK]T{R'LMPR fgQeIhJ0H LMF ]'H Zw]'e cdJF i"S'IKZoeMQ"IKS JeIKS Q"HaKQ"IKF i"R J0Zo]'eUeMJ\ LMZwQ"LUIKS Jk'JN`IKS'Q"I R'H'f ] Pk'LUIKS JLMIKe#JH'i"IKS\ R'f J~ JC i"C Zwsx] T8Q"H Z}X0'q r'w6] fg^ O'Je#ijJIbQ"f CgZ<X'B D'oxIKS Q"Z X0'AX=~_KH] IKS'Je cd]'e#^'LMZN ]'RT8R LMIb\'R LMSN ] R'eUf FgT{FgIhL] a cdJF i"S'I #IKJH LMF ]'H ZwQ"H ^dH ]'I e#J0\ L=JV)S Q"R'L#IKF ]'H~FgaN ]'RcdQ"H'IbIh]i"JIbL#IKeM] H'i"Je#Cd_KIcd]'e#k'L#C+n{JcH i"f Q"H'^~\']0cdJeMf FgahIKJe F e#k Qecd]'L#k'FoS'JJ^ J0^~x] Q"H'y L cdF LM^ ]'TQ"H'^~LMIKQ"e#IKJ^eMQP0k F H'ilS FgL}LMp'R Q"IKL}QleMJ\L#S'] eMIb]'a P]'f f Q"\'L#JC S'Je#J0L#R'f Ic+QLQ`XZ [ ['\'] R'H ^LMp R'Q"IbQ"H'^T{R'LMPR fgQe^ J| Jfg] \'T{JH'Ib]'abQ ) eMJVC`_KaN ]'RIKS F H'kIKS'QI] H'f N5L#FgL#LMF JLUS'Q"H ijR \IKS'JF eUO'Jf IKLUO'JaK]'e#JIK] IKQ"fwT8R LMPf JaKQ"F f R'e#JZ _bLMR'ii"JLMIbIKS'Q"IN ] R| ]'f R'H IKJJe N ]'R eU]'\'F H Fg] HIK]IKJT8\ JeMQ"T8JH IKQ"fwIKS eMJJS R'H ^'e#J^\']'R H'^ v xQ\'IKQ"F H Fge#k'ywQ"H ^LMJJS ]cfg] H'iN ]'Rf F | JC

t Muscle failure is more than unnecessary—it is counterproductive! s

| JHF a Nw]'RS'QM| JH']^ JLMF eMJIK]L#JI\ ]cdJeMf F aKIKF H'ileMJP]'e#^'LU]'eU] R'IKieM]cN ]'R eUP0f ] IKS'JLMZ ^ ]'JLUH'] IF IT{Q"k'J/LMJH'L#JIK]R'L#JIKS JT8]'L#IJaKaKJPIKF | JL#IKeMJH i"IKSIKeMQ"F H FgH ijT{J0IhS'] ^dQW|wQ"Fgf Q"O f J0 L#\'JPF Q"f f N`LMF H P0J/FgIbF LUQjf ]'Ibf JLMLUT8F LMJe#Q"O'f JIKS Q"HIKS Jv IKeMQ"F HaK] e\ Q"F H'ywQfgIKJe#H'Q"IKF | J t R LMPf JaKQ"F f R'e#JF LUT8] eMJIhS'Q"HR H'H J0PJL#LMQ"egN uF IbFgLUP] R'H IKJ0e#\'e#]'^ R'PIKF | Jn8JR'e#]'L#P0F JH'IhFgL#IKL u S'QM| Jk H']0cdHaK] eUS Q"fgabQYP0JH IKR'egN`IKS'Q"IFgaN ] RL#IKF T8R'f Q"IKJ/QlH JR'eMQfw\ Q"IKScdQWNwZwL#QWN`IKS'J O'JH'PS\'e#JLMLUi"eM] ]| JZwQ"H ^IKS'J] R'IKP] T8JF LU\'] LMF IKF | JZwaKR'IKR eMJO JH'PS'F H i@cdF fgfwO JJQ"LMF Je Z IKS'Q"H k'LUIK]IKS JLM] PQ"f fgJ^{0 "8 ¡¢=WC S'J/i"eM] ]| J/S'Q"LUO JJHvgi"e#JQ"LMJ^ ygC n{JV)IIhFgT{JIKS'J/LMQ"T8J/Q"T8] R'H I]'abT8JH IKQ"fwJaKaK]'e#I cdF f fweMJLMR f IF HdQlS'JQW| F JeUO'JH P0S C S'F LUFgLUIKe#Q"F H'F H'ilIK]LMR PP0JL#L S'J/]'\ \'] LMF IKJ/F LUQ"f LM]IKe#R'JCo_KaN ]'R eUO ]'^N`ahQ"Fgf LUIK]~\'JeMah]'eMT£N ]'R eUO'e#Q"F H'y LUP]'T{T8Q"H ^'ZoIKS'J i"e#]']0| Jc+F f fwiJ0Ibv e#R'LMI N ygCo¤@]'RQ"e#J\ R'L#S'F H ijQLUS'Q"e#^Q"L}R'LMR Q"f ZwO R'IbIKS JT{R'L#P0f JL P0] H'IheMQ"PIcdJQ"k'Je
17

DON’T

t If after your exercise, your bath and your rub-down, you feel fit to battle for a kingdom, then your schedule is right. —Earle Liederman, Secrets of Strength, 1925 s

WATER DOWN YOUR STRENGTH WITH REPS AND FATIGUE!

© ªM«K¬ 'ª}®"¯W°)± ²'³ ´Yµ0«K¬'¶± ª·l¸d¯"´U«K¬ ¯"«b¹ º »"¬'«b¶°)¶ª#¼0º ´#¶0´w¸d¶0ª#¶/±'²'¹ ·`«Kº ªMº ² »l¯"²'½~¾8¯"½'¶/¬ ºg¾²'± @ ´#«KªM± ²'»"¶ª#¿#µÀoÁ)ÂÃ Ä ÅÆ0Ç'ÈlÉÊÂÇ Æ0Ë/ÌYÍ#ÎlÏ'± ±'ÐÏ·`Ñ±'ÏÒ{±'ÓKÓK¾{¯"²¶°)Ô ¹g¯"º ² ´U«K¬'¶«hªM¯"º ²'º ² » ¾{¶«K¬'± ½'´U± Ó¯lÓK¯"¾8± '´U¹ º ÓK«K¶ªU±'Ób«K¬'¶/«K'ª#²±'Ób«K¬ ¶¼¶²'«K ªg·Õ2µ'Ö`Ò8¶)¸d±' ¹ ½d½ ±¶¯"¼¬d´#«K'² « ±'²'¹ ·`¯jÓK¶¸«Kºg¾{¶´U¯"²'½¯"¹ «K¶ªM² ¯"«K¶)¸dº «K¬Ï'ª#º ¶0ÓbÔ'¶ª#ºg± ½'´U± Óª#¶´M«b´M±¯"´U«K±Ô'ª#¶× ¶²'«b¬'º ¾8´#¶0¹ Ó ÓKª#±'¾m«Kº ªMº ²'»"Õ+©@´U¯jª#¶0´#'¹ «ØÖÙ¬'º ´UªM »"»"¶½¯"²'½´#º ²'¶¸6·5Ô ¬· ´#º Ú''¶/ªM¶ÓK¹ ¶¼«K¶½d¬ º ´»ªM¶¯"« ´#«KªM¶²'»«K¬'¿w´#«KªM¶² »"«K¬«K¬ ¶¹ º Ð'¶± Ó¸+¬ º ¼¬«K¬'¶¸+± ªM¹ ½¬ ¯"´U²'¶× ¶ªU´M¶¶²´#ºg² ¼¶Õ#µ Û ¶´#¿wÓK¯"«Kº »"'¶/¯"²'½´M«hªM¶²'»"«h¬Ü=«K¶²'´#ºg± ²¯"ªM¶¾{'«K ¯"¹ ¹ ·`¶°)¼¹ '´#º ×w¶ Ý~Þu¶«K¯Ï'± ¹gº ¼)¸d¯"´#«K¶Ô'ª#±'½ß ¼0«h´¹ º Ð'¶/¹g¯"¼«Kº ¼¯¼0º ½¬ ¯"¾8Ô'¶ªUÓK ªM«K¬ ¶ªUÔ'±¸d¶ª#ÓK'¹w¼± ²'«Kª#¯"¼«Kº ±'²'´#Õwà@¯"ªM½ ºg±0× ¯"´#¼0 ¹ ¯"ªUºg² ´M ÓKÓKºgß ¼º ¶²'¼·`ÓK±'ª#¼¶0´ · ± «K±Ô'ª#¶¾8¯"«K ªM¶¹ ·5«K¶ª#¾8º ²'¯"«h¶)· ±' ªU´M¶«KÕwÞz¶²'«K¯"¹wÓh¯"«Kº »"'¶ÓhªM± ¾á½ ±'º ²'»l«K± ± ¾8¯²·`ª#¶0Ô ´U± ªU´#¶0«h´UÔ'ª#¶× ¶²'«K´w· ±'~ÓKªM± ¾m»"¶² ¶0ª#¯"«Kº ²'»YªM¶Ú' ºgª#¶½º ²'«h¶0² ´Mº « · Õ6â¬ ¶/ãg¼± ¾8¾8 ²'º ß ¼0¯«Kºg± ²¹gº ² ¶0´#³wÏ'¶« ¸d¶¶²· ±' ªÏ ªM¯"º ²¯"²'½· ± 'ªU¾8 ´M¼¹ ¶´»¶0«b±× ¶ªg¸d±'ªMÐ ¶½d¯²'½²'±¹ ±'² »"¶ª ¼± ²'½' ¼«· ±' ª<±'ª#½'¶ª#´<¶ÓKÓK¶¼0«hº × ¶¹ ·oÕ

Here is how you can minimize various types of fatigue and get the most out of your strength training: 1) 2) 3) 4) 5)

limit the repetitions to five and fewer; increase the rest intervals between sets to a duration of three to five minutes; limit the number of sets to two; pause and relax between reps; do not practice a lift more than five times a week.

* unless you are trying to build muscle, a point I will elaborate on later

1) Limit the repetitions to no more than five µâ¬'º ´U«K¶² ´Mº ±'² ä ÓKª#±'¾mªM¶Ô ´Måbº ´¹ ±0¸+¶ªU«K¬ ¯"²«K¬'¯«½ ¶×w¶0¹ ± Ô'¶½¸d¬'¶²¯l¾8¯W°ºg¾{¯"¹w±'ªU¯

¼º ªM¼¯"ßK¾8¯M°)º ¾8¯"¹¸+¶º »"¬ «º ´U¹ ºgÓh«K¶½±'²'¼¶/¯"²'½½ ºgÓhÓK¶ªM¶²'«bº ²²'¯"«K ªM¶/¯"´ ¸d¶0¹ ¹ ¿=µ´M«K¯"«K¶½«K± Ô ®"±×wºg¶«b´M«Kª#¶²'»"«K¬¶°Ô'¶ªM«bæ@±'Ï'¶ª#«æ@±'¾{¯"²º ²d«h¬'¶¶¯"ª#¹ ·5´#º °«Kº ¶0´#¿¸d¬'¶²æ@'´#´Mº ¯"²'´ ¸d¶ºg»¬'«K¹ º ÓK«K¶ªM´U´M¬ ±¸d¶½«K¬ ¶)¸d±'ª#¹g½¸d¬ ±ªM'¹ ¶½±'² ¼¶¯"² ½dÓh±'ªU¯"¹ ¹ Õzµ0Ñ¶´#ºg½ ¶´M¿w¯´«h¬'¶ª#¶´M'¹ « ± ÓÓK¯"«Kº »" ¶¿w«K¬'¶¹ ¯"´#«ª#¶0Ô ´U±'Ób¯j´#¶0«b¯"ªM¶/Ô'¶ªMÓK± ªM¾{¶½d¯»"¯"º ²'´M«b¯j½ ¶¼ªM¶¯"´M¶½¶°)¼º «K¯"«Kº ±'²± Ó«K¬ ¶ ² ¶0ªg× ±' ´U´·w´M«K¶¾8Õâ¬'º ´Uº ¾8Ô ¶½'¶´U«K¬'¶/ÓK±'ª#¾8¯"«hºg± ²±'Ób«K¬ ¶¼±'¾{Ô'¹ ¶° ¼±'²'½ º «Kº ±'²'¶½ª#¶ÓK¹ ¶° ¹ ± ±'Ô ´² ¶¶0½ ¶½ÓK±'ªUÓK'ª#«K¬ ¶0ªU´#«KªM¶²'»«K¬ºg¾{Ô'ª#±× ¶¾8¶² «KÕ=µ ç ¶ª#ÓK±'ª#¾8º ²'»l¾8± ªM¶«K¬ ¯"²´Mº ° ªM¶Ô ´Ô ¶ªU´M¶«¬ º ²'½'¶ª#´U´M«Kª#¶0² »"«K¬½'¶× ¶¹ ±'Ô ¾8¶² «ØÝ º ²'´#º ´M«K´ © ª#Ð'¯"½0·`è@±'ª#±'Ï0· ¶× ¿o¯"² ±'«K¬ ¶ª}¹ ¶0¯½'º ²'»Yæ@'´M´#º ¯"²~´MÔ ±'ª#«K´}´M¼º ¶²'«Kº ´#«b¯"² ½~¯YÓK±'ª#¾8¶ª @ ¸d± ªM¹ ½~¼¬'¯"¾{Ô'º ±'²¸d¶º »"¬'«h¹gº ÓK«K¶ª#Õdéº ¾8º «Kº ²'»U· ± 'ª}ª#¶0Ô ´}«K±~ÓKº × ¶/º ´}¶× ¶²~Ï'¶«K«h¶0ª#ÕÞu¯"²0·`± Ób«h¬'¶ ¸d± ªM¹ ½'³ ´U´#«KªM± ²'»"¶´#«b¯"²'½~¬'¯"ª#½'¶´M«Ï'±'½ º ¶0´}¬'¯W×w¶Ï ¶¶0²~¾8± ¹g½ ¶½¸dº «K¬ÓKº × ¶/¯"²'½~ÓK¶¸d¶0ª}ªM¶Ô ´M¶«K´#Õ}µ=êë¬'¶²ìÏ ¶»"¯"²«Kª#¯"ºg² º ²'»"¿=µªM¶¼¯"¹ ¹ ´Ô ±¸d¶ª#¹gº ÓK«Kº ²'»l»"ª#¶0¯«Þuº Ð ¶ÑªMº ½'»¶0´#¿ µ0ì½ º ½d¾{¯"²·`ª#¶0Ô ¶«Kº «Kºg± ²'´U¯"² ½´M¶«K´ ¸dº «K¬'± '«b«K±'±¾{'¼¬´M ¼¼0¶´#´MÕYêí¬'¶²ìb´M«K± Ô'Ô ¶½ ¸d±'ª#Ð'º ²'»l± ²«K¬'¶/ªM¶Ô ´M¿oìbÏ'¶»"¯"²«h±º ²'¼ªM¶¯"´#¶º ²´#«KªM¶² »"«K¬ª#¯"Ô'º ½'¹ · Õ+ìbÏ ¶¹gº ¶× ¶· ±'~¼0¯²¼'« '²'² ¶¼¶0´#´M¯"ªg·`ªM¶Ô ´U¯"² ½´#¶«K´M¿o¯"²'½~½'º ´M¼±0× ¶ªU¯"²~¯"Ï'º ¹ º « ·`«K±ª#¶¼0±0× ¶ªU¾{'¼¬Óh¯"´M«K¶ª#Õ+©@²'½ ¿· ±' ¸dº ¹ ¹'¾8¯Ð'¶@Ï'º »"»"¶ª<»"¯"º ² ´MÕ=µ 18

2) Increase the rest intervals between sets to a duration of three to fiveminutes î8ïð"ñ òKóô0ñ õ ö'÷UòKøgù5òKúòKð"ñ ûù ú õdü ý òKú÷Mþ ï0ý ÿ'ü ýjð"÷Uñ ü òKòKñ ïð"÷UòKó'ü ø#ò ù5÷#ïô0ú ý'ÿ ÷Uö'ïò dïïýù ú'õ ø

M÷ ïòK÷ òKúügý ôøMïð"÷#ïü ý'òKïý'÷#ü ò ù5ðý'ÿü 8þ'ø#ú ïù ú'õ øUô0ðøMÿ ügú ð"÷Môõ ñ ð"øUô0ú ý'ÿ ügòhügú ý'ü ý

KýøMïð"ñ ü ò ù òKó ïùdð"ý òòKú"ïòù ú'õú'õ òKð÷MòKïøU÷MúòKó ïù`ôð"ýøMïôøMõ ü ò8ú øMï{ï8ö'ïø#÷ðý'ÿ8ð"û ï8ú øï 8ú'ý ï ù "ú ü ïòbï )ïø#ô0ü ÷#ïþ óùw÷Mü ú'ñ ú üg÷# ò ï0ú ý'ü ÿ uð"ò ïù ï !dó úÿ ú'ï÷Uý ú'òbú dýó ï0ðñgòKó~÷Mþ ð ôó'ð"ü ý÷MòKú ôûøMïô ú "8ïý'ÿ ÷UòKó'ø#ï0ï/òK ú Kü ï 8ü ý õ'òKï/ö'øMïð"û ÷Uö'ïò dïïý÷MïòK÷Uü ú ý'ï/üg÷UòKø#ð"ü ý'ü ý òhó'ïý ï0 ø ú'õ ÷U÷ù ÷#òKï áø#ð"òKó'ïøUòKó ð"ýdö õ'ü ñ ÿ'ü ý !8õ ÷Môñ ï

3) Limit the number of sets #

wï0ýü ù ú õû'ïïþù ú'õ øUøMïþ ÷Uÿ'ú dýðý'ÿøMï÷# ò hú'øUðlñgú ý lòKü 8ï/ö'ïò dïïý÷MïòK$÷ wô õ 8õ ñ ð% òKü ï&Kð"òKü "õ'ï/ï'wï0ý òKõ'ðñgñ ù`÷MïòK÷Uü ý uõ'÷#ôñgï&"øMúdòKó(+ü ñ ñwö ï÷MòKü 8õ ñ ð"òKïÿ dó ügôóü ÷Uý'ú ò ï ïøùwú'ý ï ÷}ú'*ö )ïôòKü ï ,+ó'ð"òbü ÷ dó0ù`òKó'& ï ÷MòKø#ï ý "òhóð"ý ÿòKú ý'ï/ú'ý ñ -ù /.10243'567086 93.130:;$3< dú'ø#û'ú õ'òbü ÷ñ ü 8ü òKïÿòKúú'ý ñ ù5ò dú÷#ï0òh÷þ ïøUï )ïøMôü ÷Mï =8ý ï÷Mï>ò dügòKóòKó ï {ð"üg( ý dïü "ó'?ò ðý'ÿú'ý @ ï dü òKóB ð AC DGñ ü "ó òKïøUö'ð"ø#ö'ïñ ñ E+ó'ü ÷ Kú'$ø 8ð"òbü ÷ý ú'>ò døMü òü ý÷#òKú'ý ï Foügò )õ'÷M>ò dú'ø#û'÷ Kú G ø 8ú ÷Mòô ú {øMð"ÿ ïH÷

4) Pause and relax between reps Kòü ÷Uðl÷MòKð"ý ÿ'ðøMÿþ'ø#ð"ôòKü ô0ï/ügýI{ú'ø#òKóJK{ï0ø#ü ôðjòKúðL ú ü ÿòKó'ïñ ú ôû'ïÿú'õ òþ ú'÷#ügòKü ú ý(+ó ïø#ï

òKó ï )ú'ü ý'òh÷ðøMï÷#õ'þ þ'ú øMòKü ý lòKó' ï dï0ü "ó ò7 !+ó'ïü ÿ ï0ðlü ÷Uý'ú òòKú"ü ïòKó ï{õ'÷Môñ ïð"ý0ù5ø#ï÷Mò ð"ý'ÿ'÷#õ'þ þ'ú ÷Mïÿ'ñ ùg÷#ðL ï@òKó'ïM)ú'ü ý'òK÷$

t If you freak at the thought of putting some weight on your joints, expect your joints to remain weak. s

J@øMòKó õ'øNú'ý'ï÷$wòKó ïôøMïð"òKú øUú I8ð"õ òKügñ õ ÷Hwþ øMú þ'ú ÷Mïÿï)ó ð"õ'÷#òKügýlòKó'ï{õ'÷#ôñgï/ð"÷O'õ ügôû ñ ù ð"÷Uþ'ú ÷M÷#ügö ñ ï !í P ó ü ñgï/ügòbü ÷ü ý ÿ'ïïÿó'ïñ þ K õ ñwü ýdö õ'ü ñ ÿ'ü ý !8ð÷M÷Ho ð"÷ ù ú'õ(d ü ñgño÷Mïïñ ð"òKïøUügýòKó ï ö'ú ú'ûw øMð"ôü ý lòKó'ïh ð"òKü "õ'ïü ÷Uôú'õ ý'òKïøMþ øMú ÿ'õ ôòKü w ï@+ ó ïýd÷#òKïïñwôð"ö'ñ ï÷MòhøMïý "òhódð"ý ÿ8 õ'÷#ôñgï òKú'ý ïð"ø#ïòKó ïú ý'ñ ù5ú ö*) ïôòKü ï÷H Q'ð"õ ÷Mü ý jð"ý ÿdø#ïñgHð )ü ý Rzð" ÷ 8õ'ôóð"÷U÷Mð Kïò ù5ð"ñ ñ ú d$÷ RSKú'øUðl÷Mïôú'ý ÿú'øU÷Múö'ïò dïïýù ú'õ ø Mø ïþ ÷dügñ ñwý ú'òbú'ý'ñ ùT8ð"û ï)ù ú õdñ ï÷M÷{üg÷#ïøMð"ö ñ ïwö õ'ò>dü ñgñwïý ð"ö'ñ ï)ù ú õòKú"ïý'ïø#ð"òKïó ü "ó ïø ð"ñ õ ï0÷Uú{õ'÷#ô0õ ñ ð"øUòKïý'÷Mü ú ý Jx÷Kú øUòKó'ïö ü òúð"ÿ ü ô0ï/ð"ö'ú õ'òbý'ú òñ ú'ôû ügýjú õ'òù ú õ'ø )ú ügý òK$÷ wü òbüg÷Uðñgñoó' ú Ldð"÷Mó U@ú'õ'ø )ú ü ý'òK÷ dïøM& ï 8ïð"ý òbòKúñ ú'ôûð"ý ÿ÷Mõ þ'þ ú'ø#òbñgú ð" ÿ K ý Kð"ôò7

ü ù ú õdÿ úý'ú ò÷#õ''ö )ïôòbòKó'ï mòKú÷MòKø#ï÷MH÷ ù ú'( õ dü ñgñoý'ï ïøUö'ïø#ïð"ñ ñ ù`÷MòKø#ú'ý V

K ò>d ð"÷Uÿ'ü ÷Môú ïøMïÿü ýòKó'ï&8 ü ÿ K% ïü "ó'òhügï÷UòKó ð"ò ùwú'õ øUû'ý'ïï÷$w ïñgö úd ÷$w ïòKôw ó'ðH ï÷#þ'ïôügðñ 8ïôó'ð"ý ú'ø#ïôï0þ òKú'ø#÷Hwú øU÷Mïý'÷#ú'ø#÷Hdó ügôóø#ï0÷#þ'ú ý'ÿòKúñ ú'ð"ÿ ü ý 7ù ú'õKø#ï0ðûdðòòKó ï òKó'ú õ "ó òú þ õ'òhòKügýj÷#ú { ï@d ïü ó'òbú'ýù ú'õ ø) ú'ü ý'òK÷$w ï) þ ï0ôòù ú'õ ø) ú'ü ý'òK÷UòKúø#ï{ ð"ü ý(+ïð"û Pëó'ïý'ï ïø ù ú õdðòKòKï8 þ òðjó ïðL" ù`ñgü K ò7w òKó ï8 ïôó ð"ý'ú øMïôïþ'òKú øM÷d ü ñgñw÷#òKú'þù ú õ'ø8 õ ÷Môñ ï÷ K ø#ú m ôú'ý òKøMðô0òhügýjö0ù5÷#ïý'ÿ ügýlþ'ð"ý ügô/÷Mü "ý'ðñg÷UòKúù ú õ'øU÷#þ'ü ý'ð"ñoô0ú øMÿ 8 = ñ ÿdòhü { ï0ø#÷Uõ'ý ÿ'ïøH% ÷MòKú ú'ÿòhó'ü ÷d ï0ñ ñwðý'ÿö õ'ü ñ òd ó ð"òòhó'ïù`ô0ðñgñ ïÿ ñgü "ð{ ïý'òb÷MòKø#ïý "òKó d ü òKó( ð"ø#ügú õ'÷Uó ïðL" ù ÷Mõ þ'þ ú'øMòK ïð"òK÷$ !N ú ó'ý6 W ø#ü { ï0ûw ðjñ ï"ïý'ÿúJX8 ïø#ügôð"ý(d ïü "ó'òKñ ü K òKü ý lð"ý'ÿö ú'ÿùwö'õ ügñ ÿ'ü ý õ'÷#ï0ÿòKú÷Mõ þ'þ ú'ø#òõ þdòKúYA CC C þ'ú õ'ý ÿ'÷Uúw ï0ø#ó'ïð"ÿV@ J ý ÿdñ ü ïÿdõ ý'òKü ñwð"ø#ú'õ ý'ÿý'ü ý ï0ò ùjù ïð"øM÷ ú'ñ ÿòKúòKïñgñwðö'ú õ'òbügò7 19

5) Do not practice a lift more than five times a week. Z [\H]^__7` ^&a&b_7`_7`c_d e __7cf ^gca"h gHij ^k7[\H_ bT^e ]` __7[l e l ^_ bTgHe mY` [h \Hg_7[\$^i[n^\ clo]^_gH_?\H[ l]^\Hp*q r7_o[ ^g[ lj bBe kb[h \_7\$ce le l ]!e gl[ _s^j j-_7` [h ]` __?` \H[h ]` tvu'w(`^ ]^l^\Hcj-e o^c!e lx j cl le l ]!gH_7\$^l]_7`_7\$ce l e l ]!gH^gHg$e [ lg1e g_7[`cLn^_7`^c_7`j ^_7^&o [cga8hi` s[\Hfcgx [gHg$e yj ^@s` e j ^y ^e l ]!cgk7\H^g$`cgx[ g$gHe y j ^>uz-\$^n^cj ^ok7[\Ha"^\i[l gHhj _7cl __7[ { [ne ^_|8j ba"x e i_7^ca"g1}\H[k7t-~Kj coe a8e \1Xc_7g$e [\Hg$fbTck7_7^\` ^ ha8xgH`e xx ^o_7[_7`^ { t j e _?^KhgHg$e clcl oh j ]c\$e cl(s^e ]`_7j e k7_7^\$g` cLn^&h x_7[_ s^l _ b-7^e ]`_g$^gHg$e [l gc1s^^ft ur7p acs^e ]`_7j e k7_?^\$z*u(g$ce os[ \$j o i` ca"x e [lr nclX` cfc\H[nTk7\$[ ahj ]c\He c!e l cl e l_7^\ne ^szGur_7\Hce l gHe mY[\g$^n^locLbgc1s^^fz^e ]`_`[ h\Hgc!o cHbtr>s[ \$fk?[ \_7` ^&][n ^\Hla8^l _7t,` ^lricl p _x\H[o hi^zrj [gH^aKb1[y t*u

t A German study performed in the early sixties discovered that taking more than a day off between strength training sessions reduced their effectiveness by a whopping 50%! s

l o e k>b[h_7\$ce lj e f^X` cf c\$[nzb[ hse j jj [gH^b[ h\Hgq v[ g$_co hj _7g-s` [`cLn^&a8[\$^ _7`cl_7`^e \` ce \_7[(s[\$\bBcy[ h_s[h j oo [(s^j j^a"h j c_7e l ]!_7`^x [s^\1g$i` ^o hj ^[ k>se \ b k7c\$a8^\[ y}^[x j ^gs` [gH^o^co j e k7_\$^i[ \Ho(scghl _7[h i` cy j ^k7[\ o^ico ^gybTa8^l[ kclbBg$e ^z cj _7`[ h ]`[y` e a8g$^j ko e ol [_ ^n^l(s^e ]`cyh if^e ]` _ bqu'w(`^ lh a"y ^\[ k_7e a8^gx ^\s^^f(nc\H e ^o z*us\H[_7^X} ^[ xj ^gGe l * 4 ¡¢£$*¤'¥ ¦§ ¨ § ¡©`e g [ j o8k7cgH` e [l ^o8a8cl hcjs` e i` [k7k7^\H^ocj [ _a8[\H^gH[h locone i^ _7`cl8a"[ g$_a"[ o^\Hl8y[ [f gHt uv[ \H^&[ k7_7^lr_7\Hce l^o[lcLn^\Hc]^ [ kk7[ h\_7[k7e n-^_7e a8^gcXs^^f z-yh _ `cLn^X_7\Hce l^o8[ l8v[ lo cLbz ª^o l^gHocLbz cl o8Z\He o cLb-z [ \@^'n-^\ b [_7` ^\o cHbtr`cLn^&cj gH[ a8co^&][[ o x\H[]\H^g$g[ l[ l^[\_ s[o cLb-gx ^\ s^^ft8«8[s^'n-^\$z roe o"l [_k?[ j j [s c[l ^&[ \_ s[o cLbTx ^\s^^fx c_7 _7^\$l&n^\b[k7_7^l t*u The mighty Arthur Saxon performing his official world’s record lift of 448 pounds in the two hand anyhow. (Photo from Earle Liederman)

20

¬ ® ¯° ±$²±H³´ µ¶ ° &· ±¸7´&¶ ° ¸7· ¹8º¸7&· » ¼7° ½· ¾· ° · ¸ ¿ÀÁ4®¿® ¶Â³®» ³» ¸7Â$º¸7µ4Ã1ÄÅ4Æ'ÇÈ7Ä8È ÉÆ Ã1ÆÄÊË$ÆÌÍÎ® ÂHÏ® ¶¸7ÐS¸ Ñ»¸ ¿B¹"· »¶ ¸7±º¸¸7´ &ÒL¿¹º¸¸7´¹8®±H¸ÔÓ ÐSÕS®» µºL¿B¸7´ÂH®¶ Ò´ Ö ÂH· µºL¿×º» µÑ´ »'Ø-Â-¿®¶ Â° · ¼7&· ±· » º!³Â$¶ »³´×³¶ ¸¾º³Ï ÀÚÙK®¶³º» º° ±H® ¸7ºÏ&º» ½@¸7Â$ºµºL¿T® ¼7¼¼7ÂH®¹Û®» &® Â¾ ®¸7´° · ¼7¸?±1· ¼>¿® ¶µ®»® ¸¼7°-ÂH³®ØÂ$µ¼?® ÂÑ´ º¸?'ØÂÂ$ºÜ ±H®» À,Ý¶±H¸µ ®» ®¸¶±H¸7´· ±1º±1º»½³¶ ±H&¸7®¼7º° °-· »¸7®ºÂ$Ò¶ ° ºÂ¯ º¸7¸7ÂH»® ¼® »³® Â¸ Ñ· ³ ºXÑÏ¸7ÂHº· »· » ÒÀÞªß4ÂH¹8º»±$¸7¶ µ¿B¯ÂH¼7®ÂH¹"µ· »¸7´ºÂH° ¿T±H· ½@¸7· ±µ · ±H³®ØÂHµ¸7´ º¸ ¸7ºÏ· » Ò!¹8® Â$¸7´º»ºµºL¿B®¼7¼¾¸ Ñ»±H¸?ÂH» Ò¸?´¸?ÂHº· » · » Ò!±H±$±H· ® »±ÂHµ ¶³µ¸7´· Â¼7¼7³àÜ ¸7· Ø» ±H±¾¿Bº1Ñ´ ® ¯¯ · »Òáâ ãäÓ å>Ñ· ° °-° º¾® Â$º¸7®»¸?´ ±$³· »¸7· ¼?· ³Â$º±H®» ±¼7®Â±H¶ ³´ ¶ » ®ÂH¸?´ ® µ®½¸7ÂHº· »· »Ò!¼7ÂHæ¶ » ³¿T· »º!¼7¶¸7¶ Â$¾® ®Ï ÀÖ® Â» ®Ñ×¸7´ &¾° · »µ¼7º· ¸7´®¼º Ò® ®µçX® ¹"¹8¶ »· ±H¸>Ñ· ° °µ ®ÀèK¹8¹"¾ ÂH×¸7´&¬ ºÂH¸ ¿T· ±º° ÑºL¿±ÂH· Ò´ ¸àÓ

21

MORE

L O W R E P A D VA N TA G E S

é ê ì"í îï ê ðñîHòó ôLõðê ö ÷ôø ù óúú7ûññü@ô÷÷ñýHôú7ñþÿ þ ôö÷ñýHî-ùï ùõ ýHñíñú?ê ú7ê ùö ë ûñôBú7ý$ôê ö ê ö ÷!ôöþï ùñíê ú û ê ö ÷!ô!û ê ÷ûýHñí ôý$ø ê ñôöþ Kñö(õùýHð ùó úôîú7ûñ ÿ î$ô 7ñXôï ú?ñý$ö ôú?ê ñ

t Don’t try to confuse me with the facts! —Phil Hartman’s character, News Radio TV show s

é ýHùö ÷8ñôTï ùõ ý$ñíú?ýHôê ö ê ö÷ê îú7û ñ&îHô7ñîHú>õôTú7ùï ê 7ú 8ùûôñöù úø ññöû ê ú ù öú7ûñû ñôþô7ñõ ú7ê ì8ñîú7ùùì"ôöTê öú7û ñùê ñúì"ê ï ê ú7ôý >õê ï ï-÷ê ñù óôúï ñôîHú ú7û ý$ññýHñôî$ù öîõû Bûñô Bú7ý$ôê ö ê ö ÷1õê ú7ûóíú7 ù 7ê ñýHñíî1ê îì8ó ûî$ô 7ñýú7û ôöï ê 7ú7ê ö ÷!ô ï ê ÷û ú/õñê ÷û úì8ôö ú7ê ì8ñî ê

ýHî$ ú -ú7û ñ&îHú7ôøê ï ê ê ö ÷!ì8ó î ï ñîôý$ñí ý$ñì8ôú7óýHñï ÷ ó ñþþó ýHê ö÷ûê ÷û!7ý$ñíî$ñú7î"vôöú7ûê ö ÷!ùñý#7ê ñê ö ì$Tøù ù ð&%(ôðñ&ú7û ñKîHò óôú$' íï ñôîHñ)( *+-,Xï ú7û ùó ÷ûùó ý ï ñ÷îôýHñþù ê ö ÷!ú7û ñ .ùø ù ûù ê î$ú7ê ö÷ú?û ñï ù ôþ /ùó ý øô ðì8ó î ï ñîûô ñú7ù(õù ý$ ð 7ó ï ï-ú7ê ì8ñ&ú7ùîHú7ôøê ï ê ñú7ûñ î$í ê ö ñ&ê ö ô!íýHùí ñýôï ê ÷öì8ñö 0ú -1Kùó ýò óôþî ÷ï ó ú7ñî ôöþû ôì"ì8ê ñî÷ñúú7 ù ù öú7ýHô úôö þý$ñï ôLüYï ê ð ñíê î$ú7ùö î ôö þú7ûó îí óì8 í 7ýHñî$ûø ï ù ùþú?û ýHùó ÷ûú7ûñì8î$ñï ñî 1ù óý1ï ùõñýø ô ð -ùöú7û ñùú7û ñýûôö þ -îHú7ô îï ù ð ñþ 7ýHùìú7û 2 ñ 7ê ýHîHúú7ùú7ûñï ôî$úý$ñíôö þ(õê ï ïó öô ù ê þôø ï þ ê 2 ñ 7ê ý$îH ú 38 ö 4 ñ ù óýø ô ð÷ê ñîù ó ú "5ùóôýHñ&ú7ù ôî$+ú ( 38öñîHú7ý$ñö ÷ú7ûú7ý$ôê ö ê ö ÷!ôó ú7ûù ý$ê ú õû ù ýHóîHôþñ6 î 7ùý 7ê 7ú7ññöú7 ù 7ê 7ú TýHñíîHòó ôú?îôö þþñôþ ï ê 7ú7îôîô!ÿ î$ô 7ñý ?ù ý$ìÛ ù ú?ýHôê ö ê ö ÷!ûôîôï ê îHú ù ê 7ö .ó ý$ê ñîõù ý$ú7û Tù ô 8ó ý$í ï ñ 8ñôý$ ú 9-ú7ùýHöðö ññì8ñöê î ê -ì8óï ú7ê íï ñ&í ñ ú7ñôý$î ý$ù ú7ôú7ù # ý ó 0ú7ñôý$î -ôöôýH: ì 7ýH/ô ú7óýH)ñ ; 7ôú7ê

ù ö ú7ý$ôý=Tú7ù4õûôúú7ûñíó ø ï ê ú7ûê öð î?>@SùîHúîHñýHê ùó î ê öA.ó ýHê ñîù óý1þó ý$ê ö ÷B;C7ôú7ê ÷óñþî$ú7ôú7ñî-ôö þ 7ý$ù ì ì"ù ê ö ÷!ù óú ù íù î$ê ú?ê ù ö -ôö þö ùúþó ý$ê ö÷ì"ôLü@ê ì"ó ì ' DE$@*&ôú?ú7ñì"í ú7 î 7>4ôî1ú?ù í F$!îHú7ý$ñö ÷ú7ûñüí ñýHú7î G4ýHî ú7ùö ñôö þ 3H =ý -ôö ú ï ê ð ñ&ú7ùí ùê ö úù ó ú 8 ùõñý$ï Iê 7ú?ñý$î Edward Aston was a famous British midû ô ñôî$ô ê ö ÷!ú7û ôúÿ 7ê -ñê î1ú7ûñì8ùîHúýHñí # î J4ùþê öú7ñö þ ! dle-weight lifter who bent-pressed over 300 pounds, one hand overhead. (Photo ñ þ 7ùý1ô!í ùõñýHï ê 7ú7ñý1ú?ùþ ù 8ù úø ñ ôóîHñ -ôîùö ñ from Earle Liederman) îHì"ôýHúôï ñ ðî$ôê þ -ú7ûAñ ôö öù K ú ù óö úû ê ÷û ñýú7ûôö ?ê ñ ñ ôóîHñ@õê ú7ûú7ûñì8ùö î$ú7ñý1ï ùôþ îú7ûAñ Tôý$ñû ôö þ ï ê ö ÷!ú7ûñATû ôñô6ñý=Tö ôý*ýLùõ ì"ôýH÷ê H ö 7ùýGñýý'ù ýôö þ ôýH2 ñ 7ùý ñþú7ù þ ùLñ ñIý ú7û ê ö÷!ú7û Lñ ôöú?ùì8ôLüê ì8ê ñî$ô 7ñú B-G,ý Mù î$ñí û 8ù ý$ýHê ÷ôö(õû ùûôîú7ýHñôú7ñþì8ôö Bî$í ùýHú7îê 7ö .óýHê ñî1ê öú7û 2 ñ Nù# î ,Kö÷ñï ñîôý$ñô ù øîHñ=ý -ñþú7ûôúø ùþ øó ê ï þ ñýHî "Bõû ù÷ñöñýHôï ï Bú7ý$ôê öú?ù ?ôê ï óýHñ "Sî$ ó 7ñ# ý 7ý$ù ìôï ùúì"ù ý*ñ íñ ú7ñôýHîú7ûôöí ùõñý$ï Iê ?ú7ñý$î -ôï ú?û ù ó÷ûú7ûñï ôú7ú7ñýø ñ ö ûô!ï ùúûñô ê ñý <

22

O0PQBRS T UVWT XW2XY ZTKUZ[ [R ZR \]R^WT XUZ P Y _BW^W`abT0XWY Z_BRc _BW[ \HSadc Wa#e/WT P UT Y eSW[-U/TUfRSTT XWaU/\HW^UT WghiXWZ T XW2aWTT0UVWa#RZc QP Y P T WWZ T R T j-WZT QaWdRZ[a T R dR\H`c WT0WbkQBRS U^WP R^dW[ T R ^UdV-T0XW4j-WY eXTKP R^#^WU/aRZa#RT XW^6T0XUZ dR\]`^R\HY aW[ dYI^dSc UT Y RZgO0Z T XW2WAlU\H`c WRPKT XWamSUT)QBRS^#fU/dV U/Z[ RT0XW^#aT U/fY cIY nY Ze\HSadc Wa j-Y c cZRTfUY cRSTRZ&QRSpoSaTj-XWZqQBRS ZWW[W[ T XW\:\]RaT0g rqXWaWdRZ[ ^WU/aRZ P0R^#T XWaS`W^Y R^#aUP WT QRPKc Rjs^W` XWU_QT ^UYIZY ZeYIa#dRZdWZT ^Ut T Y RZghuXWZqQBRS [R aR\]WT0XY ZeP Y _BW4_BW^aSa#T j-WZT Q5P Y _BWT0YI\]Wa6Y TKYIa#Uc RTKWU/aY W^6T R VWW` QBRS^#\HY Z[ RZ-T0XWT U/aV UTKXUZ[gvwWaY [WabXWU_Qj-WY eXT a#dR\H\]UZ[ XYIe/X-^Wa`WdT jXY cIW2cIY eXTRZWa#[R ZRT g rqXY ^[bc Y P T Y ZeXWU_/Qxj-WY eXT a?UcIc RjaBQRS T R [WL_BWcIR` Uj-WaR\HWaT ^WZeT Xqj-Y T XRST T ^UY ZYIZeT RyP UY c S^Wg-OKXU_BW2WLl4`c UYIZW[ T0XY a#`RY ZTKY Z T XW2c UaTzdXU`T W^g-{|RSy\HSaTzUe^WW T XUTKT UVYIZexU6j-WYIeXTT0XUT)QBRS dRSc [-c Y P TKaY l}T YI\]Wa~T XW aY l}^W` \HUl4 bR^#$~UZ[ cIY P T Y ZeY TRZc Q5P Y _BW2T YI\]Wa6Y a#Uxc RTaUP W^6T0XUZ d^UZVY ZexRSTT0WZ ^W`aBj-YIT X U$c RU[

fWT T W^#mSUc Y T QRPKcIY P W[Wc Y _BW^W[-fQcIRj^W`qj-WY eXTKT ^UYIZY ZeYIa#ZRT XY ZeT R aZYIP0PUT

WYIT XW^gOK[R T X^WW2aWT a?RPKT WZ T0R T j-WZT Q^W`a?RZ U/cIcRPK\$QWLl4W^dY aWabU\HU^T Y Uc

t When you do something five versus twenty five times it is a lot easier to keep your mind on the task at hand. s

U^T Y aTUaVW[ \HWRZdWY Z U\HUeUnY ZWb?UZ[ OKeWTaR aR^WUZ[ T Y ^W[bT0XUTKOXU_BWZR WZW^eQcIWP TKP0R^#\$Q\HU^T Y UcU^T a?`^UdT Y dW) HRjRZ[W^g-O TKY aBj-Wc c[RdS\HWZT W[yYIZyT XW P R^\HW^#R_BY WTK$ZYIRZ fQ$R\HUZ UZ[-RT XW^#adY WZT0YIaT a#T XUTK^W`WT0YIT Y RZa#Y Z-WLldWaa#RP P Y _BWbUZ[ Wa`WdY Uc c Q5T WZb\HUVWRZWUcIRT\]R^WaR^WU/Z[ a=QaT W\HY dUc c QP UT Y eSW[-T0XUZ T X^WW2T R P Y _BW^W` aWT ag HWU_QT ^UY ZYIZebY PZRTKR_BW^[RZWbWL_BWZ-WZW^eY nWawQBRS4ywRjs^W` XWU_Qj-R^VbP R^ WAlU\H`c WT0X^WW2aWT a?RPKT X^WW2^W`a#UTKZYIZWT Q`W^dWZTKRPKT XW2UT Xc WT W a#\HUl4Y \HS\ l u|5+bYIa#RP T WZ W\H`c RQBW[-fQ$SaaY UZ dRUdXWa#T R `^R[SdWUT RZY dWP P WdT RZyT XWY ^#UT Xc WT0WaZW^=_BRSa?a=QBaT W\Hag-{|RS dUZyaWWj-XQT XW2Rc [ T Y \HW2aT ^RZe\]UZ aUYI[ T XU/TUP T0W^#UeRR[qj-R^VRSTKXWP0Wc TK ^WU[QT R fUT T c WP R^#UxVYIZe[R\H7

23

RIGOR

MORTIS, OR WHY HIGH REPS FAILED TO TONE YOU UP

B¡¢ £¤ ¡¥y¤ ¦ £¡§¨©-$qª-¡«¢K¬ £#¢ ¡2 ®£«I©¯0¢K¥¤ ¥ «¢)ª-£°©²±i³¥³B ¤ «¨¤ ¨¢K« ¥¤ «¦¢ ¡¨/´H¡¢ ¤ «¦«¥ ¡Lµ§¡¶¢Kx¥¤ ¬ ¬ ¡£¡«¢K¢ ¶´]¡· ¸q¡ ®£«/³B ¬ ¡¡¹¬ £´:¤I¦ £¡§¨#¤ ¨#¬ £´º¹ ¶¢ ¤ ¶¶¤ ¥ ®¤ ¹I¥§ «¥ ¥¡¨#®¨¹ ¢ ¡¹ ³ «¢ ¤ «¦x¬ £#¢ «¤I«¦x§q³B£#´H¨¶¹ ¡¨©»¤ ¶° § x¶§³¬?¼½4¾|¿HÀÁ ÂÂ4¾LÃÃpÄqÅÅÆÇÅÈ ÉÊÅËÌÍ$Î]¾ÏÅËkÍÃ&«¥ ¹ ° § ¢ ¡§¤ ¶¢ £¡¬ Ð$/§¢ ¤ « Ñ|´H¡£¤ ¶/ª- ¹ ¥¨#¢ ¡4ª-£¹ ¥ £¡¶£¥ ¤ « ¢ ¡2«´H®¡£#¬¶«¨¡¶¢ ¤ ¡¨¤ ¢ Ò §¨Ó¤ « ¢ ¡®¹ ¹I§£°-¬ÔÕÖ ×××Øq¸¤ ¨#¥¥¡ ´H¨¢K B¡2I¬ ¡¹ ¢K¢ ¡®£«´]£¡¢ /«-/«³B«¡¡¹ ¨¡« ¢ ¤ ¨#§¹ «¡¢«¥ ¡¥¡¨#«¢¡L B¡« B¡2x¨¤ µÒ §/¶° ¢ ¨ª¬ £6¤ ¢ Ö¡L B¡« ¢K¤ ¨#¹ ª¹ ¡L B¡¹¬K®¥³¬ ¢ © ¸q¡£¡¨«q³B ¬ ¡¡¹£¥-¥£¤ «¦«¥ ¬ ¢ ¡£#¢ ¡Ù ®£«Ú¤I¨#¢ ¡¨´H¡£¡¨«-¶£§¨¡ ¤I¨?¨¢ ¤ ¬ ¬ ©-|£#´H¨¶¹ ¡2¬ ¤I®¡£¨?£¡2¹ ¤I°¡2´H¨¡2¢ £§¨Ó¢ ¡L³¦ ¬ ¬K®³¢ ¡´H¨¡¹ ¡¨Ö®¢

t You like burn? Light a match.

«¡¡¥y¡«¡£¦³¢ y®¡2£¡¨¡¢z¢ y¶«¢ £¶¢z¦¤ «© ÑÛ¥¡¥y®¥³¤ ¨#¢z¬zÑK¸»Ö¢ ¡2¡«¡£¦³ ¶´H§«¥ ¢ ¢K£¡¹ µ4¡¨#¢ ¡´H¨¶¹ ¡¨©ÑÜÙ ¨¢ ¤I¬L¬LÚ ¨Ú´H¨¶¹I¡¨#£¡§¡£´H/«¡«¢ ¹ ³5¶«¢ £¶¢ ¡¥© ÑÛ¤ ¦ £¡§ª-£°¢K¡Lµ4¨¢ ¨#Ñz¸q» ¤ «q³B£#´]¨¶¹ ¡2«¥y¹I¡¥¨#¢ ¢ ¡´H§££=³£7¥Ò «¡¨¨w ¡£I³5¨¤ ´H¤ ¹I/£6¢ ¢ ¡´H£¡2§¡£´]«¡«¢£¤I¦£#´H£¢ ¤ ¨/Ø¸q¡«¹ ³xª-³¢ ´H°¡¨¶

—Fred Hatfield, Ph.D., Powerlifting World Record Holder s

Ù ¢ «¡Ú¹I/¨¢K¤I¨#®³5°¤I¹ ¹ ¤ «¦6³B£¨¡¹ ¬ © ÝxÞßàqá-Þâ/ãä å#æIçßâèIéê2ë4åìèIß2ã íàßâàî ÞíáîíqïBíë ðBßãKäIã ñyò¹I¡Lµ ³B£#®¤I¶¡§¨#¢ ¡4ª-³ °¤ ¥¨#¥qª-¡«y¢ ¡A³¨ªs¬0¬ ©&±uª-Ö¢ ¡2¹ ¤I¢ ¢0¹I¡2®¹ ¹¤ ¨/ók¨¢z£¤ §§¹I¤ «¦«¥¡£?¢ ¡2¨°¤ «4Ø]¯ ¬ ³Bpó¨¢¶¹ ¥qª/¹I° £«¥ ¬ ¹ ¡Lµ4¡¥ ¹ ¤I°¡¢ ¤I¨© ©I©²³B&ª-¹ ¥ ¹ ¨ ¥¡L B¡¹ § ¢ ¨¢ ¡¬ £ ¶«£=³³B¡¹ ¹Iª¨¢ £¤ §¡¥ ¢ ¤ ¦¢ ¨#«¥ ¢ /«° ¢ §¨#¢ £¡¡¨¤Iô¡¨#¢ ¨´H¹ ¹¬ £B³B «¥ ®¡¶´H¡ &®¥³B®¤ ¹ ¥¡£/Ø ¯ ¬)³B ¥ «¢¬ ¡¡¹¹ ¤ °¡ª-¹I°¤ «¦£«¥ ¹ ¹¥³5¬ ¡¡¹ ¤ «¦«¥ ¹ °¤ «¦x¶«¨¢ ¤I§¢ ¡¥Ö ³ ¶¹ ¥pók¨¢K¢ £/¤I«q³B£#«¡£= B¨#¨=³¨¢ ¡´:¢ °¡¡§q³B£#´]¨¶¹ ¡¨#¹ ¬K¬ ¹ ¡Aµ¡¥qª-¡« ³B £¡2£¡¹ µ4¡¥©Ñ$¬ ¢0¡£#/¹I¹ Ö¢0¤ ¨#¤ ¨Bª¢4ê$ë4åìè ßã0íàßä åõçßåä îëâèã ßàåä íà ä à âçßè âö4ßî ê$ë4åìè ß÷ ¸¡2°¤I«¥ ¬K¢ ¡«¨¤ «y¢ ¢z¶´H¡¨?¬ £´:«¡£¹ ¦¤ ¶¹¶¢ ¤ B¤I¢ ³BÖ«¥y«¢K¡«¡£¦³ ¡Lµ4¨¢ ¤ «© ¯ «¶£¡¨¡¥ ´H¨¶¹ ¡¢ «¡¤ ¨#«¢§³B¨¤I¶¹¢0£«¨¬ £´H/¢ ¤I« ¬)³B£#´H¨¶¹ ¡©¯ ¢K¤ ¨6¢ ¡ £¡¨¹ ¢¬¢0¡«¡£= B¨#¨=³B¨¢ ¡´:®¡¤ «¦´H£¡¹ ¡£¢ ©¯ ¢K°¡¡§¨#¢ ¡´H¨¶¹ ¡¨6§£¢ ¤I/¹I¹ ³¶«Ò ¢ £/¶¢0¡¥ ¹ ¹¢ ¡¢ ¤ ´H¡2¨q³B £¡´]£¡£¡¥³5¬0£Bª-£¡¨¢ ¹I¤ «¦x®¡/£¨Ö¶£¨¤ «¦x£¶°¨#¤ « ¹ ®£#¶´H§ ¤ «-ø/¤I®¡£¤ Ö«¥-¥¤ «¦x¢ ¡£#¨¡¬ ¹¢ ¤ «¦¨#¬ £6¢0¡¦¹ £=³¬¢0¡»£¢ ³«¥ ¢ ¡»¡§¹ ¡©±i¡« xù|¨¨¤ « §£¢ £§¡£#¤ ¨#®£/¶¡¥ ¬ £#x°¤I¶° ¤ « ¢ ¡¦/¢K¬ £´º¤ ¨ ¥£¤ ¹ ¹¨¡£¦¡«¢ Ö¡¨#¦¢K¢ ¡¢ «¡)Ø ú ã çßàðBã Þ û ã ßàåä íà û ã íàßü¯ ¢¤ ¨#¢ ¢¨¤I´]§¹ ¡©»£ B¤ ¥¡¥q³B ¦/¤I« ¨¢ £¡«¦/¢ ¹I¡£«¤ «¦ ¢ ¦¡«¡£¢ ¡¢ ¡«¨¤ «Ö£¢0¡£#¢ « ®³5®¤ ¹ ¥¤ «¦´H¨¶¹ ¡Ö¦¡«¡£¹ ¹ ³5¢0¡¨¢ £«¦¡£B³B-/£¡Ö ¢ ¡2£¥¡£B³Bqª-¤ ¹ ¹®¡)Øýø¢0£¡«¦¢0-/«¥ ¢ «¡¢ £¤ «¤ «¦¤ ¨6¢0¡¨´H¡¢0¤ «¦©

24

!!"#$%" & ('*)+,-.0/21 3 31 )+40)56378,1 -49 : -;7<4=-?>@-?A3 <>-4B@7 C-?>.=-/D-+,)<4E4=>.-+A>@F7+,F3 -GC-.7A-9IHJ@-+LK)<*4=--?7NM)'*-.=O 3 1 5>-.#4=P<78>%).#,-7,3 1 5>%Q7.=OQ-+,1 +AE'*-1 A@>RS>@-?A3 <>-4#;7.=. KT>@-?Q.<+> )5 >@7>%/2<3 >1 O @<+,.=-,FM)<+,*3 )7,!U?H@-+LK)> 4=P<--V-4=RXW5 1.=-?@K,.=7+>4=W RX).#4=1/D13 7.#4=13 3 K /D)C-4#M)M<3 7.#1+FW /2<4;3 -?4=;<3 M>1 +AWS;3 74=4-4=R8K)%-GC-+F;)/2-(;3 )4-?>)F>78MM1 +A >@-(5).;-GYZ>-+41 )+FM)>-+>1 73S)5[K)<.\Q),KW 4#4=>.)+A-4=>%/2<4=;3-4=9^]_)<W,`Q->>-.#A->%)+F7 51 .4=> +7/2-(Q74=14'*1 >@F@-7 CK,-7,4#15[K)-.E7a@7.,FQ<>>bU c8 %d$ (( ce"#F" X?( $G& L'*)+,-.#/2-+F7+,f'*)/2-+F73 1 g-9 h_+F)Q4;<.=-?4=><,KT,)+-?1 +F>@-?-7.=3 KT4=1 i >1 -4E,1 4;)CX-.=-,F>@7>%73 >@)<A@F>@-?>.=1;-M4E1 4#7 W >@.--O@-7,-,WX/D<4=;3 -RX1 >4#/2-,1 73X@-7,FM-.5 )./D4#>@-?Q.<+>%)5%>@-!'*).g9ajL@-?)>@-. > '*)F@-7,4=RX>@-(3)+Aa7+,F>@-?3 7>-.783RSg1 ;g*1 +F)+3 KN'*@-+*> @-?.=-41 4>7+;-?1 4C-.kK@1 A@9 hl;;).,1 +Aa>)`mf.=9njL@)/2784#op;qr78<A@31 +RS7aQ1 )/2-;@78+1 ;4\.-4-7.=;@-.\7+,`7I+7> 1)+73 3 K .7+g-,`M)'*-.3 15 >-.RS-GC-+`4)/D-(M)'*-.=3 15 >-.=4\,)`+)>%7MM.=)7;@`>@- '*-1 A@>4#+--,-,F> ) .-;.<1 > >@-?> '*)F378VsK>.=1;-M4#@-78,4#1 +*> @-1 .E> .71 +1 +AXULj?@-?/D)4=>C1 41 Q3-(M7.=> )5K)<. >.=1;-M4#1 4#>@-(378>-.73X@-7,F)+F>@-?)<>41 ,-?)5[K)<.#7./D9t > 1 4#)+-?)5%>@-?W Q</2WXM71. 7+,F1>['*1 33X.=-/271 +F5).=-GC-.#5378> 7+,F47AAKT1 5KX) 1+ANu_-+F7+, : 7.=Q1 -!'*-1 A@>4nU v `w*%? (=eed&yxN8` z_{ZjL@-+f'*@KT78.-?Q),KQ<13 ,-.=4#/2).-?W ;<>W > @7+FM)'*-.3 1 5>-.4=|{0K)%74=g98jL@-GKT>.=71 +L'*1>@F3 1 A@>-.'*-1 A@>4#>@7+FM)'*-.=O 3 1 5>-.4=R8K-> >@-GKT3 ))gF/2).=-?,-5 1+-,9^hl.=-!'*-?/21 4=41 +Aa4)/2->@1 +A| } )9IjL@-?M<Q3 1 ;?4=>-.=-)> KXM-?)5 7E'*-1A@>3 1 5>-.#).#M)'*-.3 15 >-.E1 4#>@7> )5 7a>@.--?@<+[O ,.-,FM)<+,-.'^1 >@F7aQ--.#A<>9IjL@-(31 5>-.=4E1 +F>@-?<+31 /D1>-,F;3 744#1 +,--,F51 > > @1 4 1 /278A-?Q-;7<4-?>@-GKTQ-+-51 > 5.=)/ >@-(-si >.7E'*-1A8@>RX-GC-+F57>9Xt > 1 4#/2<;@F-741 -.#>) ;)/2-?)<>%)5%7a4P<7>%15[K)<*@7 C-?7a@<A-?Q-33 K7+,F>@1 ;gF;73 C-4#>)FQ)<+;-?)5 5bU`~) >@-4-?/D-+W 4#.);gF@7.,F/D<4=;3 -4#7.-(Q<.1 -,*<+,-.E4=3 7Q4#)5 57> 9 q61 A@> -.#3 1 5>-.4=RX)+F>@-?)>@-.#@78+,RS>-+,F>)FQ- C-.kK3-7+F>)F/D7g-(>@-(/2)4=> -551 ;1 -+> <4-()5%>@-!'*-1 A@> 73 3 )'*-,FQK>@-1 .#;378449^_@-;gF)<> >@-?7+7>)/lKT;@78.>%M@K41 P<-?)5 M)<+,Fl<44=17+FD3 K/DM1 ;!'*-1 A@>3 1 5>1 +Aa3 -A8-+,Fmf7 C1 ,*_1 A-.>RX> @-?@7.,FQ),K)5%7 M->1 >- M)<+,FoB7.KNn-55.-GKa'*@)FQ-+;@FM.=-4=4-,F7E'^@)MM1 +AE'*).=3 ,*.=-;).=,*)5 M)<+,4=RS).\>@-(41 +-G'*4\)58)@+`t+V-.=RS7 M)<+,Lj?-Gi!7+'*1 >@`7 M)<+,?'*).3 , .-;).,F,-7,3 1 5>9*t.)+1 ;73 3 KRX> @-4-(7>@3 -> -4=WS3))g4#7.=-(>@-(41 ,-?-55 -;>RS.=7>@-.\>@7+`>@.-4=<3 >R)56>@-1 .0>.=71+1 +A9 HJ@-+F1>%;)/2-4#>)FQ),KQ<1 3 ,-.=4RX73 4)Fg--MF1 +F/21 +,F>@7> >@-.-?1 4#7NQ1Aa,1 55-.=-+;Q-> '*--+F3 ))g1 +AaA)),L'*1 >@)<>%>.kK1 +ARX7+,FA8->> 1+ANM@)>)A8.7M@-,L'*@-+LK)%Q<.=4>1 +AN5.=)/ 53 -Gi!1 +A9^hl+,F,)+W > 5).A->%>@-?4=@7 CX-RS>@-?)13 RX>@-?M</2MRXM3 <4 -Gi M-.>%3 1 A@> 1+Aa7+,`M@)>)A.7M@Ka'*@1 ;@F;)<3 ,F/27g- HJ)),Kh_3 3-+F3 ))gF73 /2)4>%3 1 g-(7 /D7+9^hl+,F@)'7Q)<>%7/2M@->7/21 +-4=RX>@K.)1,F@)./D)+-4RX,1 <.->1 ;4RX7+,*>@-?g1>;@-+ 4=1+gFQ),KQ<1 3 ,-.4#>78g-?>)FA->%W ;<>W | þÿ

þÿ

)þ

)þ

t You'd better get on a first name basis with heavy deads if you are after a hard butt! s

25

"BUT I

t …occasional heavy lifting tends rather to harden the muscle than to rapidly increase its size, protracted effort at lighter but good-sized weights doing the latter to better advantage. —William Blaikie, How to Get Strong and How to Stay So, 1879 s

26

D O N ’ T WA N T TO B U L K U P ! "

D X? XF 28X#%N_D2 %¡ %F¢ 8X£_2¤=#¥ ¦ §F¤=?a¨§F¤=¢©ª ¤¡¤ «X ¨ ¢a 8N¬* ¢# ¬* X%8¤ ¥ §F¥ ¢a2 n ®J*2¤=§#?¤? §¤=§*¡ §FDF¨ (¨% X§*¨ ¤E¨ [¬*§? ¤=¢2F=#G¨ (( =?§* ?¨¨©I¯L?¢ #8 ¤= ¢8¤ §F¬*¤§#(¤=F¢D?¥ (¨%? G¤8¢?§ ¢?GT¢ F ¢ ?¬*¡8¦©f¯Ls^ ¨% ¥ (G¤=(¥ %[¬* S%( ¤ ¬* 8¤ §©^°D ¢a±B¤=¦L¯0¬* 0²³I[ ¤\¨#¨ ¤=S§`L FF§ ¤= #2 *86X F¡ =©Z² ®J §#2¦! ¤#¥¡#¢¤=¬*´£_¤§¢N FIµs¶ µG·¸µ¹ ºZ»_¹ ¼!µ½·G¾X¿Àf2 ¡=0I 2 §`82 r¨r¤¢S¤\£r¯LÁr^¢ `22©FÂr \=¡ ¬*L¬* =«X¡¤`k=\§`28 8¬*¤¦©^2¤D SaD ( # F ¥ GÃ= ¥ ?¥ ©^Â ¤=2¥ #a¡8¬* F?Ä ÄX§FÄ ÄS¡ ¡#¨% 82?=Å©I®JG¤#¡¤ #¤=?§¢¤=§§F¥N ¤# 2(§ T8 #¢ ¤¡§©*Æ2¬*G¤n¬*`aD = ( #¨¤§`F¤=%¢ %¢¤=%¤== £lDÇ¡¤¨¤ a ¤=¢?D %¨[¬^¤¦X % =#2%¨%\ ¥ (£%¯?ÁF ¡¡ n© l=È X \¤¢F¥(¡%`¡¤= F¤=Ék==©I¯?(¥ ¡¤#=¤%¡¤G ¢N8§F?2 ?D# #¤§ §© ÂF(¨¤DF¨% #§=¤ F(2 =( X¢#a(FX ¤=¢ TF¥ =2©^ÂÊn %¢# #§* Å#2¤=?¡¤ FL F§ ¥¨¤=? ¬*¤=¦ b?Ë8 % *=X¨¤#?¤= § ©

2Ì ÍÎ*ÏSÐÑ ÒÓ ÔXÍÕ`Ö× ØÕÙ=ÓÚFÍÕÛÔÓÛ%ÐÍÎÜÛÍ`Ý× ÖÛ ÐÓÑÒÔNÎ*× ÛÐÍÕÛ%ÞÕÝ ß× àØaÕáâäã_Ý Ñåå=ÏXÑàÔÍàÓâ æ àÔÍàÓâç ÖÓÓÝXÝ × ßÓ?Û ÐÓ?å=Íè× ÑÝXåè× ÓàèÓ?Û ÓÑ8èÐÓÙ ÖÙ=Íéäê!ëGì=ìí îEïLðëGññZëGìXò î#ó2ô õBöI÷÷bøDçÖÀÔÍÕDÐÑ ÒÓ_àÍÛ å=ÓÓà*Û Ð× å#ØÙÓÑÛ æ é2ÓÙ× èÑàFèÝÑ8åå× èÏXç%Ð× ØÐÝ ÔTÙ=ÓèÍéDù é2ÓàÚF× Ûúaû?ÐÓ?ÛÓÑèÐÓÙ#× å#Ósü áÝ Ñ× à× àØNÛÐÓ?ÙÓGÒÓàÕÓ èÕÙÒÓ?ÛÍFÑaèÝ Ñå=å#ÍÖ å=áÑèÓÚFÍÕÛ ÚÙÍÍÝ × àØaß× Úå=ú ã_Ý Ñåå=ÏXÑàÔÍàÓ?ßàÍÎ*åÎ*ÐÑÛþý ÒÍÍÚÍÍFÓèÍàÍé2× èåý × åâÿ2Ù#ÐÍÎ ÛÍFØÓÛ%åÛÙ=ÍàØÓÙ#ÑàÚFÐÑ8ÙÚÓÙÎ*× ÛÐÍÕÛ ØÓÛÛ× àØaÞ× ØØÓÙâ

"! $# %&

' (% )#'$ &* +& ,-. $/ ,10NûLÐÓ(×ÚÓÑN× å#ÛÍFé2× à× é2× 2Ó?ÛÐÓ?ÑéDÍÕàÛ ÍÖ 3 ÛÍÙàFÚÍÎ* à 4XéDÕå=èÝ Ó 5BÑàÚFÛÐÓ(ÙÓèÍàåÛÙ=ÕèÛ× Íà Û ÐÑÛ6ÖÍÝÝ ÍÎ^å=ú 62ÍÎÝÍÎ × å 3 Ý Í7Î 4 â ûLÐÓ?ÓGü!ÑèÛ%àÕé2ÞÓÙÎ*× ÝÝ ÒÑÙkÔÖÙ=ÍéyÒ× èÛ×é ÛÍLÒ× èÛ× 9 é 8 ÑNß×àÚFàÑéDÓ?ÖÍÙEÛÐÓ áÓÍáÝ Ó?ç%ÐÑÒÓ?åÛ ÙÓàØÛ ÐFÛÙÑ× àÓÚ :bÏXÞÕÛ%ØÓàÓÙ=ÑÝÝ Ô× Ö ÔÍÕFßÓÓáLÔÍÕÙ#ÙÓáå#ÛÍFÛÓàFÑàÚ*ÕàÚÓÙ6ÔXÍÕFÑÙÓ(×à ÛÐÓlèÝ ÓÑÙ=úfû?ÐÓÙÓlÑÙÓ(ÓGü èÓáÛ× ÍàåÏSÍÖ%èÍÕÙ=åÓú ; Íé2Ó?ÑÝ × Óà*Ý × ÖÓ?ÖÍÙé2å#ØÙ=ÍÎ Ý × ßÓ!Î*ÓÓÚå#ÖÙÍé ÍàÓ ÐÓÑ ÒÔåÓÛ ÍÖ Ö× ÒÓ(ÙÓáå=úçÖ[ÔÍÕ*Ñ8ÙÓ?ÍàÓ?ÍÖ ÛÐÓé2Ï ÔXÍÕFáÙÍÞÑÞÝ ÔÙÑ8àFÑ Î*Ñ ÔaÎ*×ÛÐFÛ ÐÓ?è× ÙèÕåÔÓÑÙå ÑØÍFÑàÚfÎ*× Ý ÝXàÍÛ ÞÓ?Ù=ÓÑ8Ú× àØaÛÐ× å#ÞÍÍß=ú <ÍÙ#ÛÐÓ Ù=ÓåÛ ÍÖÔXÍÕÏXãlÍé2é2× ÓåÏSÛ Î*Í*å=ÓÛå#ÍÖ%Ö× ÒÓ?× åÎ^ÐÑÛ >rÓà×àFÍÙÚÓÙ=ÓÚ*ÖÍÙÎ*×ÙÔTå=ÛÙÓàØ8ÛÐú

t To get strong and hard without getting big—train heavy but do not do many sets. Thus spake Comrade Stalin. s

Russian, Eugen Sandow—the ultimate body proportions for all time. Sandow displayed perfect curves no matter how he stood. Even when relaxed, Sandow’s abdominal wall was a six pack modern gym rats would envy, (Photo from Earle Liederman)

27

“No Bulk Here, Comrades!”

28

/? @BAC DFE GHI'JIIKFLMKGNOL HI'LMKPAC DQ&@CQ.RSIQUTML @IVWGK)A=G(NO/L HL O AVWEIG.HA=TML @OL KXV%CQ&IYHIK T L XE OO AZ L K XVWL [&T LM\IT A=O/C]G^ ^FG1TML OOT I'RD[.NT IPOCPAC DQ&NGQNG([.[&L K L OL GT T A_7`aC]KC OOEL K \]C@ L OG([bKIYcdRD[.NT IPXGL K VWJ DOQ.G(OE IQ&XIOOL K X1J GN\]OEIPRIGOBAC Dc-IQ.I'[.DZ ZC [.I^]OC]EGHI L K]OEIP@L Q.[OZTMG(NI_7efL K^-C@gT LM\IPG@OIQ&JIL KXhL K]GhNG[OCQ&J I^ QLM^^ IK]@CQAIGQ.[_=ijC[.O TML \IT A1AC DQ&RIG[.DQ.IRSIKO[c-LMT T%KC OLMKNQ.IG[IVkc7EL TMIAC DQc-IL XEOc-L TMT%X(C-DZ]Gh@IYc ZC DK ^ [_1lEIPZGN\ L K X1^ IK [L O AmC@ACD Q&RD[.NT I[.n%NC KOQ.G(NO/LMT IPZQ.COILMK[bEG[&L K NQ.IG[I^ V OE IP@/LMQ[.OOE L K X1OC]E GZZ IKc-E IK]n Q.IGT n%RD[.NT IPXQC)c-OE]OG\I[&ZTMG(NI_%oIPEGZ ZAp%G1^ IK [IQ RD[.NT IPLM[&GhE G(Q.^ IQ&RD [NTMI_ eqIIZPAC DQ&[I[.[.L CK [UJ Q.L I@GK^]EIGHA=L @[.\L K K)A7Z Cc7IQULM[%c-E GOrAC DFGQ.I'G@OIQ_-imA @Q.L IK ^F`aQ._kskD ^^]oL G[LMCOOCF[.tD GOOI^FGKFC DOuC @u/OE L [.u c-CQ.T ^Fv wx]ZC DK ^ [UGOyGK]I@@L NL IK O z){| Z CD K^ [&C @J C^)Ac-IL XEOc-E IK]EIPOQ.G(LMKI^ac-L OE]G1NCD ZT IPC @E IGHA=} OQ.L Z T I[.~ V%G[&[IO[ C@OE QIIPQIZ [&GQIP\K Cc-K]L K]OE I'L Q.CKc-C QTM^_7qIGQ.[&T GOIQskD ^^]J INGRSIPG1ELMXET A [.DNNI[.[@DT%RG[.O/IQ&JC ^AJ DLMT ^IQc-E IK]E I'D Z ZI^-EL [H%C T D RSIPGK ^][.O/GQ.OI^][.tD GOO/LMKX { | x) { w_=L [&OELMX(E [&GQ.I'E DXIPNC RSZ GQI^]OC]OE IP} ZGLMQ&C@ZT LMIQ[bL K][.EC QO[.~WOE GO[.IO@C DQ c-C QTM^]QINCQ.^[.V(AIOE IPL [&OQGLMKL K Xbc7L OE]EGTM@OEI$c-IL XEOEIPD [I^]OC]TML @O_7C]RD NE]@CQ OEIPRSGLMK[.OQIGRJ DTM\L K X1D Z]OEIC QLMI[_ q.)= ].- $B )1$ -h$ ] ]m/. lPE D[[.ZG\ IqqC RQG^ IqOGT L K _

29

"MACHINES

A R E T H E W U S S E S ' WAY O U T. "

)-PP ¡ P ¢ M£&¤¥¦ §&]¨j¥(© §.]ªa %«¥£.¬© ¥(¡M%¨¯®Mªa® %°§.]±q²§ M¤¥³ «)-§.¡ ¢ ³ ´1µf¥²¦ M³]¥³ ¶] ³P¢P²£.· ³)-¡ ¶´¥¸¡MP¤²§¥¶ £& ³]£./§.³ ´/ §¥ ³ ³ ´a³ £¤³ ³ ³® ¨j¥¤ ³P§.¥ ³ M³´h £& ¢/³-¹¦ ¶]¥£&P ³´h]¶-¢/ §&¸ ´ ³ ³§.£&¸ ¤¥©£.P¢/§. - ´ £&¥§P ¥(§.¶§&]¤³ § ¡ ®¯ºµf³ §¥§»¹=]¤ ²S²³-¸¡ M¢¼º£.¥(P« § ¢® ½§· £.¥³ £·)¹-¥³¶ªa§.®¾ ¢¢b¿À Á$ÂÃ$ÄÅÆ¼ÇÂÈÊÉ)ËkÀÌÂPÀ Í%É)ÎÁÀÏÐkÄ)ÈÍ=Ì)ÍËkÂPÄÏÈÊÄÌ)Æ Ñ Æ¼À ÒjÀÄ Ó¥Ð(³Ä)¶Î(YÐ(×$ÂYË.¦Ë¡MÀ/Ä'§. ³ Ë(À´aÍ%Ì)Æ ÑMfÆ¼À Ò³ÔÖÕ)© §.£.³ ¥²£b¥(³³-® º³ ¢/¥³ ¡M¥§³ £&]£.¥(³ ¶]¸)¹=¢ §.£.²Ö ³ ´%£¥´´§. ³´ t ... check out the weight facility. If there are more machines than weights and you're not in the snack room, think twice before entering. —Louie Simmons, powerlifting coach extraordinaire s

30

/ £&¸ £.]¡ ¥§.³]]©£.P¢§$- M´£- ³¹©-¥ÖP/ P¡ ¥£.£./§.³ ´/-/-© §¼ ¹ ©§.£¡ ¢®aØÙ ©¡ ¶¹©]§.¥/ §&Ú £.¥(´´§&¥³¶]Y×$¦¡M§.Ûk- MF¢ ¢ ¹= §U §'© ³ ¶§.¶F¢ M¢ ¹ ¦ ©³ ¶ £& ³¹© §&¥³ ¶£.ÜÝ§.£.²'¹=¤¥£® « ¥©¡%µq · %¥(³- ³³ Ö¥ ÖP¤ §.§Þ¤ Ö'¥³ ¶]£¦ §.£&¦ §¢ §²¥³¤PY×$§.¤ £.'£.¦¤ ¥¡ £. ¢/§.²àß¥bá( ¡ ¡ ¥%µq¥¡ M¢§.³ M¥(%¦ § ¦ £.¶]¥³] ³ §£ ³ ´1Þ×¦ § M²S³ /- ¡ ¡ © £./§.¥P/ £ ¦ ³ ®7ªa]¥h£¢¶© ²S¸ ¡ ¡%¸ ³¤]¦§.£.££&]¡M ²S M®âØÙ ©¥1¸ §¥·]¤³ / M³© P¸³ ¤ ¦ §£.£ M³´q- ]¥h¸¥§.¸¡M¡W¡M¥¶ ¶- ] PY×¥¤¡ ¹=P£.¥²S$- M´¥£&P -]¶ ©²¸Bã ¸¡M¡ £¹ ©]¥Ö Õ)© £©£.¶®=ä³¤P¥´¥ ³%´]]¡M ² ®7°Y×$/%§.©³-Ö§&] P¾(² ²¥(¤ ³ åj¥1 ¹¦P ¢¥³]Y×$§¤ £P²¥¤ M³$- ]¥h§¥¡%¸ ¥(§.¸¡ ¡% ³] £&§.¥¤·£.åj¡ ¥¶ ¶ - ]P£¥²- M´®7æq ©P- M¡ ¡W£. ¡ ¡%¸P¥¸¡ PF¡M ¢$- ´ B¹©]¥Ö'¢¥ ¡M¶- - ¤ç

êè é ëìíî ï]ïð.ëPñï òóó ëô ô ð.õ(íîï]öî ì ÷/ø.î ôW÷é ë$ù-ëú ûé ÷ú ì-üýþaÿPé ëPóø.óëôMô%ëô ú òú ì÷/ëð îì ë'ñ ëûøëë'îø.ëëñ îò(íîï]ö ì ìî ÷òî ë$íîï ø&éìñ ð&ú ì]î ø&îï ÷î ì]÷éëPóø&ïì ÷ú ô(íîï ô ë÷ûîFî÷éë$ù-ëú ûé÷ÿ òöé ú ì ë'øëð÷ø.ú ö÷ðí%î ï]÷îFî ìëô(ì ë'îòSî ëòëì÷ÿ qî ïø ð÷ ó ú ô ú ú ìûhòïð.öô ëð&ûë÷ìîaù-îø î ï÷óë ö ïð.ë'÷é ëPò öé ú ì ë'úMð&ñî ú ì û1÷éëú ø )î óÿ1èÙéëì í%î ï]ûë÷ó ö ]÷î]÷é ë'ø. ë ô(ù-îø.ô ñù-é ëø.ëíî ï]é ëP÷î]öîì ÷øî ô(íîï øù-ëú ûé ÷ðõ(íîïaù-ú ô ô ë îð.ë$í%î ï øð.ëô ÷ î ì]úMì )ï øMímú ì]÷é ë ô ìëð&î òSî ëòSëì÷Bíî ï]é ëPìî ÷ð.÷øëì û÷éëì ëñ ÿ !ëðúMñëð.õkíî ïù-ú ô ô%ìî ÷ó ë óôMë'÷î]ïð.ë'òîð.÷î Bíîï ø&ð÷ø.ëìû÷é ÿ fîï ø&ìë"ø îï ð&ðMíð.÷/ëò ù-ú ô ô%ð.éî ë hóø.ú ö ]ï ìñ ëøíî ïø&û #ð ëñ ô(ù-é ëì]ú ÷ø ë ô ú ëð&÷é (÷÷éëPð.$÷ ó ú ô ú ú ì û1òïð.öô ëð ø.ë'ì î ÷ï ]÷î]÷éë )î ó& ÿ %qð.ú ì û1÷éëPð.÷øëì û÷é]óï ú ô ÷î'ì (ì-ë ëø.öú ð.ëPò öé ú ì ëPú ð&ô ú ëPðé î î÷/ý ú ì(û 1 ö ì ìî ì øî )ò h ö ìî +ë * , ì ññ ú ÷ú î ì]÷î]÷éë öï ÷/ëPú -ì )ï øúMëðíîï ø.ë (ð ú ì(û îø&ú Bíîï-÷/ø»í=÷î]÷ëð.÷Bíî ïø ò öé ú ì ëýóï ú ô ÷ð÷ø.ëì û(÷é-ú ì]÷éë úMëô ñõ(íî ïù-úMô ô%óëPó ïúMô ñúMìûhï -òSú öøî ý÷/ø ïò (/î #ø ï ÷ïø¼ë øî óô ëòSð./ÿ .éëPòîø.ë /ú ëñ]÷é ëPî-ó )ëö÷õ%÷éëPòîø.ë'ôMú ëô í1íî ï øëP÷î]ñë %ëô î '÷÷ëøì î ëø.ô î ñ -õ .ë 0ô (úMì#ð 1(ï 3ô 2qé ë 4 ÿ .-ø5ú ì ú ì û1ú ì ú $ëñ ÷é)'ù í=øë ë÷ú ÷ú %ëô í=ô î ñð&÷é ë 5ð òë'òï ðöôMëðõ%÷ëì ñî ìð.õ%ô ú û òëì÷ð.3õ (ì 6ñ )î ú ì ÷ð&ú ì]÷é ë'ð òSë ÷/÷ëø.ì õWëìöî ïø ûú ìû òú öø.îý÷ø ïò bù-é ú öé-ë ëì÷ï ô ô ímô ë ñ ð&÷î]ú -ì )ï ø í(-ÿ .72qî ò îï ìñ-÷é ÷øú ð ù-úM÷é]÷éëPñ ú ú ý öïô ÷ ímî ô ú ì ú ì û1ï íîï ø kîú ì ÷ðù-ú ÷é]÷é ëPò öé ú ì ë 8 #ð $ú ð. ÿ 9:öé ú ìëðù-ëø.ë'ó ï ú ô ÷ î#ø ì 8 ë5ø ûë ëø.ð.îì 8 ;:ì ñ ,(òÝí%ë÷÷î]òëë÷îì ëÿ ,ì]÷éë <î %úMë÷ì ÷ú îì 8 ð&ð.ú ì ûô ëýòSúMìñ ëñ]ñ øú ëP÷î ð.ï ööëëñ]úMì]÷/é ë =Sô íò ú öð.õ%ìî] ë î ø÷îø&ë 0ëìð.ë ù ð&ð øëñF÷î ñ >ìöë'5ð îø.÷ð&ðöúMëìöë'ÿ që÷÷/é ë ' ?fïð.5ð ú ëð @%÷5ø ú ì ú ì û öú ôMú ÷ú ëð&ôMîî ]ô ú ë A)ï ì a3í ø.ñõ ù-úM÷é ôMëì÷ ímî ïûô ímó ø.óëôMô ðõ%úMì÷ú òú ñ (÷úMìûô ímóúMû ô ÷ëð.3õ ìñ]ì î÷òSï öé]ëôMðëB ÿ é ëPë ú ô%îì ë#ð ìî)ù ÷é ÷ ø.ëë$ù-ëú ûé ÷#ð øëP÷éëPòî ð÷ì ÷ïø ô Cõ ëø.5ð ÷ú ô ëõ 5ð ëð.÷õ% ë ëö÷ú ë3õ ì ñ] ë ú öúMëì÷÷ø (úMìú ì ûh÷îî ô ÿ=þaî íî ï D

t Your nervous system will shove a brick under your gas pedal when it realizes that the stabilizing muscles are not up to the job. s

“Machines are the wusses’ way out!”

31

I S O L AT I O N

EXERCISES,

FRANKENSTEIN’S

CHOICE

CE FGH IJCFKFG5LM IM IJNHO0PHG5FQ7GRTSUH IVAH M WFIH G#XIY H XZW5HG[>H \F$KLF]LZX\^ _X` \H\a'M FK L(Ib_ZH GcXdM WX`LCFMXIHOH GY M WH W#`M eH`H JHOFH IW5M XIW#XGcFG5M YH PWceM YeZLY eWc` XXeH\` M eH fL(Y X`` H Y FM XIXdZX\^3PLG5FWg R h >[ H IMd+^>Xb'dL[>XG#FKHiG5LIeH IWF$HM I` XXejC^>XbWKXb` \L[>XM \'XIH k lXM IFHO0H G5Y MW5H WR m KH^nLG5HM IH ddM Y MH IFj3FKH^&IH JLCFM [3H` ^&LddH Y F^>XbG#LFK` H FMY PH GdXG_LIY H j3LI\_LeH0^>Xb _XGHUM I-lbG^'PG5XIHR

t In America convenience was a substitute for power, and comfort the substitute for status. —Tom Clancy, Executive Orders s

32

o X[>H _H IF$WcF$KLFMI[>X` [>H _XG5HFKLIXIHlXM IFdXG5_)L pqrs t q5uUuvwq rx yFAM W6L7ILCFbG5L` a L^ndXGA^3XbGcZX\^nFXPH G5dXG5_Rz{KH I|^>XbPbW5K7^>XbG#Y LG#XbFXdL\M FY K7^3Xb\XIXF ' FG"^&FXM WX`LF$H0^>XbG#}bL\W#LI\` M_MFFKH_X[>H _H IFFX|^>XbG#eIH HlXM IF$R&~XjC^>XbG }bL\W5j3KL_WFG5MIJWj3J` bFH Wj3LI\'Y L` [>H W>a'XGeLW#L(F$HL_)LI\'_LI^clXM IFW#LG5HMI[>X` [>H \ FKHLIe` H Wj3FKHeIH H Wj3LI\FKH KM PW5R XbG#IHG[>XbW#W"^>W5FH _\H[>H ` XPW#Y XXG\M ILFM XI'FX_LILJCHFKLFFH L_)Xd_bW5Y `H W5R m KMW M IFH G5k_bWY b` LG/YXXG5\M ILCFMXIM W#XIH XdFKH_LMIdLY FXG5W#\H FH G5_M IM IJKXaWF$GXIJc^>Xb LG5H0a'KH I|^>Xb` MdFLZLGZH ``TXG/_X[>H0^3XbG/GH dG5MJH G5LFXG5R4XaY LILCI^>XIH HO0PHY FFX PXW5WH WW#Y XkXG5\M ILF$MXIMILY FM [>H0a'XGe|a'KH IKM W#_bWY ` H WcKL[>HIH[>H GAa'XGeH\FXJH FKH G M IJGXbPW+|LWeW#MIY GH \b` XbW h LG5` HVAMH \H G_LCI'M IKMWN'ZXXeCu-s|q-qrTR 7Q H L\` M dFW5j3PGH WW5H WjTLI\XFKH G#db``TZX\^&HOH GY M WH W#KL[>H M IFH G5k_bW5Y b` LG/YXXG5\M ILCFMXI [>H G^nW5M _M `LCGcF$XFKLFXdFKHWPXG5FW>^>XbP`L^nXG#FKHF$KM IJW>^>Xb\XM IH[>H G"^>\L^&`M dH R m KLFM W>a'K^&M FW5LM \FKLFFKHW5HHO0H G5Y MW5H Wc\H[>H `XPf dbIY FMXIL`TWFG5H IJFKgR U\\LdHa PXbI\W/FX ^>XbG/\H L\`M dFjLI\^3Xba'M ` `TGbIdLW5FH Gj-lb_PKMJCKH GjLI\JCHF]FKLFa'LFH G WXdFH IH G#ZLCJ(XbFXdFKHF$GbIeXd+^>XbG#Y LG>a M FK` H WW#H ddXGFR

53 ¡¢ £¢ ¤¤ #£¥3¤ ¦'§ ¤ #5 ¨C©ª « ¬0 5¢ $ ¨C© 5 £§$£$©©¢ '®$¯°¢ ¥> 5¢ ±&©5 0²'¤ £ ¤C#³§ 53¢ ¤ §£¢¨ ²'¤ £ 5£©¤ £5T©²' £#¥> "±&´£ °µ¶·¦§£/¸¸$5 ²'©¢ ¤ ´ £¢ ¦²' ¤ ¢ ¸ #¹5«© º±>¹¬»´ ©¢ +¼+ ¡¢5 ¨©6¡§£ # "±'¥> 65 ¤¢ ±3ª ½ ¸$ª3¾©±& ¤§£ 6¿ ¡¢ ¬ ¢ T§ ©#¤ ¨(¬0 ¢ #£¤ ¨( §5¤ £¥> ¤ ¦´¥> ´ ¦C c©²'¢ ¤ ¤3¢ ¸$50²'¢ ©'¦ 5>±>§§¢ |±>§#¦$ª ®§ ©'¬ ¢ #¤ £¢ ¦¦¦¢ ´§ ¤ §¢ ´ ¦C c$© ¢´¦¢ ´¥> ´ £¤ C£'$'¢ ¡§±Cª5¿ ÀB© '¥> ±>©¢ ¨(¢ #¢ £££T´§5 ¤ ¢5¤ ¢ ¢ #¢ ´¦5¢¹¤ 0²'¢$©'C± ´C¢ ¨¸$§¤T¤ £±²'±>TC>±3§²'¢¤ ¤T¤ ¢ © ¬ ©C¦ ª®²'©± ¥> ¹© 6"±3¢¨Á

33

IRRADIATION: GETTING

STRONG AND HARD WITH ONLY TWO EXERCISES

t It’s not daily increase but daily decrease— hack away the unessential! —Bruce Lee s

Tight!

Tighter!

TIGHTER!

Â6Ã ÄÅÆ ÇÄÈ:ÇÉ>Ê'ÃÆ ËÌÍÈ:Æ Å#ÍÌÃ ÄÎÏÃÇÐÍÌÃËÎÏÃ ÑÂ|ÌÃÏÇÉÃÒ>ÇÓÔÉÇÕÓÖÃ ×3Í$ÌÃÅ5ÍÉÇÄËÃ É CÎ ÄÕÌÎÉÕÃ É>Ò>ÇÓÊ'ÆØ ØTËÃ ÍÚÙ+Û:ÎÜÃÎÍÆ ËÌÍÐÆÅ5ÍÑNÝ{ÌÃ ÉÃ ÕÇ|Ò>ÇÓÐÃ ÃØTÍÌÃÍÃ ÄÅÆ ÇÄÞàßUÇÓÉ ÐÇÉ5Ã ÎÉÏ)ÎÄÕáÆÖ Ã ÔÅ×3É5ÆËÌÍÞâäã>Ã ÄÍÆ ËÌÍÃ ÉÙÝBÌÆ ÍÃàÜÄÓÖ ÜØ Ã ÅCÙå7Ç|Ò>ÇÓÐÃ Ã ØCÒ>ÇÓÉ#ÅÌÇÓØ æ ÕÃ É#ÎÄÕÃã>Ã ÄÖ ÌÃ ÅÍçÐØ Ãè0Æ ÄË(ÍÇÇÞ /Â Ã Ö ÌÄÆ Ö ÎØØ Ò>×TÇÄØ Ò&Í$ÌÃ ÐÆ ÄËCÃÉ/ÐØ Ãè0ÇÉ#ÏÓÅ5Ö ØÃ Å/Æ ÄÍÌÃ ÐÇÉÃ ÎÉ5Ï)ÏÎCÜÃ ÎÐÆ Å5ÍÑ'éÄÉ5Ã ÎØÆ Í Ò3×CÊ'ÌÃ ÄÍÌÃ ÕÃ ÏÎÄÕÐ$ÇÉ ÐÇÉ5ÖÃÆ ÄÖ ÉÃ ÎÅÃ Å5×3ÇÍÌÃ ÉcÏÓÅÖ Ø Ã ÅäêÓÏÔÆÄÇÄ'ÍÌÃÎÖ ÍÆ ÇÄÑ ëAÆ ÜÃ Î(Å5ÍÇÄÃÕÉ5ÇÔÔÃ ÕÆÄÍÌÃ0Ê'ÎÍÃ É#ÅÃ ÄÕÅ#ÉÆ ÔÔØ ÃÅ ÎÖ É5ÇÅ5ÅcÍÌÃÅ5ÓÉÐ$ÎÖ Ã×TÍÃÄÅÆ ÇÄ'Å5ÔÉ5Ã ÎÕÅ5È:Æ ÉÉ5ÎÕÆ ÎÍÃ ÅÈìÐÉÇÏ ÍÌÃÏÓÅÖ Ø ÃÕÆ É5ÃÖ ÍØ Ò&ÉÃ ÅÔÇÄÅÆ áØ ÃÐÇÉ#ÍÌÃêÇáÎÍÌÎÄÕ ÍÇÊ'ÎÉ5ÕÅ#ÇÍÌÃ É5ÅÑÂÌÃáÆ ËËÃ ÉcÍ$ÌÃÅ5ÍÇÄÃ ×3ÍÌÃÍ$ÎØØ Ã É#ÎÉ5Ã ÍÌÃ0Ê Îã>Ã ÅcÎÄÕÍÌÃÐÓÉÍ$ÌÃ É#ÍÌÃÒnÅ5ÔÉ5Ã ÎÕ0Ù Like a stone dropped in the water sends ripples across the surface, tension spreads—irradiates—from the muscle directly responsible for the job at hand towards others.

íUÓÅ5ÅÆ ÎÄÅ#ÌÎã>Ã ÄÃã>Ã É#áÃ Ã ÄÎã>Ã ÉÅ5ÃÍÇÎÔÔØ Ò>Æ ÄËÅ5ÇØ ÆÕÐÇÉÃ Æ ËÄÉÃ Å5Ã ÎÉÖ ÌÍÇÍÌÃÆ É#ÍÉ5ÎÆ ÄÆ ÄËÑ Â6ÎÜÃUÍÌÃ°îCï0ðññ5ò óô>õöó÷6ø>ù/ú|ÔÇÅ5ÍÓØ ÎÍÃ ÕáÒnÇÄÃÇÐÒ>ÇÓÉ#ÖÇÓÄÍÉ"Ò>ÏÃ Ä'ÄÎÏÃ ÕÈ:ÅÓÉÔÉÆ ÅÃ+Ù ÈìûÌÃ É5ÉÆ ÄËÍ$ÇÄÕÃ Ö ÎÕÃ ÅcÎCËÇÑ üÄÃ ÇÐÍÌÃ Å5Ãý ØÆ Ã ÓÃ þ ÿ ×3ÎÅ °ÌÆ Ã ÐéÄÅÔÃÖ ÍÇÉ °Ø ÇÓÅÃ ÎÓ|Ê'ÇÓØ Õ ÅÎÒ>×Æ Å6ÍÌÃ6÷6ø>ùàö 5ññ5ø ò ø>õ ò-öó0Ñ éÍÅ5ÍÎÍÃ Å#ÍÌÎCÍÎÏÓÅ5Ö ØÃÊ'ÇÉÜÆ ÄËÌÎÉ5ÕÉÃ Ö ÉÓÆÍ$ÅcÍÌÃ ÄÃÆ ËÌáÇÉÌÇÇÕ'ÏÓÅ5Ö ØÃ Å5×3ÎÄÕÆ ÐÍÌÃÒ&ÎÉÃ ÎØÉ5Ã ÎÕÒ&ÎÔÎÉ5ÍÇÐÍÌÃÎÖ ÍÆ ÇÄ×3Æ ÍÎÏÔØ Æ ÐÆ ÃÅ#Í$ÌÃ Æ É ÅÍ$ÉÃ ÄËÍ$Ì0 Ù ÇÍáÒ&Ö ÌÃ ÎÍÆ ÄË×TÎÅ#ÅÇÏÃÖ ÇÏÔØ Ã ÏÃ ÄÍÍÌÃ ÆÉ#áÎÉáÃ Ø Ø3Ö ÓÉØ Å>Ê'Æ ÍÌÎáÎÖ Ü Å"Ê'Æ ÄË×TáÓÍáÒný Ö ÌÃ Ã ÉÆ ÄËCÿÑCÂÌÃÄÃ ÓÉ5ÎØ3Æ ÏÔÓØ ÅÃ Å#Ã ÏÆ ÍÍÃ ÕáÒ&ÍÌÃ ÖÇÄÍÉ5ÎÖ ÍÆ ÄËÏÓÅÖ Ø Ã É5Ã ÎÖ ÌÇÍÌÃ ÉcÏÓÅ5ÖØ Ã Å#ÎÄÕý ÍÓÉÄÍÌÃ Ï)ÇÄÿ3ÎÅ#Ã ØÃ Ö ÍÉ5ÆÖ ÖÓÉ5É5Ã ÄÍÅÍÎÉ5ÍÅcÎÏÇÍ$ÇÉ Ñ é ÉÉ5ÎÕÆ ÎÍÆ ÇÄÆÅ#ÇÄÃÉ5Ã ÎÅÇÄ'Ö ÇÏÔÇÓÄÕÃè0Ã ÉÖ Æ ÅÃ Å#Ø ÆÜÃáÃÄÖ ÌÔÉ5ÃÅ5ÅÃ Å#ÎÉ5ÃÏÇÉÃÃ ÐÐÃ Ö ÍÆ ã>Ã Å5ÍÉÃ ÄËCÍÌáÓÆØ ÕÃÉ5Å#ÍÌÎCÄÆÅ5ÇØ ÎÍÆ ÇÄÏÇã>Ã Å#Ø Æ ÜÃÍ$ÉÆ Ö ÃÔÅ#ÔÓÅÌÕÇÊ ÄÅÑ ûÇã>Æ ÃÍÖ Ø ÆÄÆ ÖÎCØ3ÅÍÓÕÆ Ã Å ÕÃ ÍÃ ÉÏÆÄÃ Õ'Í$ÌÎÍ×3Æ ÄÕÃ Ã Õ×3Å5ÍÉÃ ÄËCÍÌ'ÎCÄÕÃ ÄÕÓÉÎCÄÖ ÃÇÐÆ ÄÕÆ ã>Æ ÕÓÎØ3ÎÉ5Ï)ÏÓÅ5Ö ØÃ Å#Æ ÄÖ ÉÃ ÎÅ5Ã Õ Ö ÇÄÅ5ÆÕÃ ÉÎáØ ÒÊ'ÌÃ ÄÇÍ$ÌÃ É#ÏÓÅÖ Ø ÃÅ>Ê'Ã ÉÃ ÆÄÖ ØÓÕÃ ÕÑ&éÎÏ)ÄÇÍÍÎØ ÜÆÄË(ÎCáÇÓÍÍÌÃÇáã>Æ ÇÓÅ ÐÎÖ ÍÍÌÎCÍÏÎÄÒ&ÏÓÅÖ Ø Ã ÅcÔÉÇÕÓÖ ÃÏÇÉÃ ÐÇÉ5Ö ÃÍÌÎCÄÇÄ Ã ÕÓÌ0Ù ÚÑ&éÏÃÎCÄÍÌÃ áÆ Ö ÃÔÅ#Æ ÍÅÃ Ø Ð ÆÅ#ÔÓØ Ø ÆÄË(ÌÎÉÕÃ É>Ê ÌÃ ÄÍÌÃÄÃ ÆËCÌáÇÉÅ#ÎÉ5ÃÔÓØ ØÆ ÄËUÊ'Æ ÍÌÆÍ$ Ñ Ê'ÆÍ$Ì'ÏÓÅ5ÖØ Ã Å×TÎÅ>Ê Æ ÍÌ Ãã>Ã É"Ò>Í$ÌÆ ÄËÃ ØÅ5Ã × éÄÓÄÆ ÇÄÍÌÃ ÉÃÆ Å#ÅÍÉ5Ã ÄËÍ$Ì× |ÎÅ#â]ÎCÉØ ÃëAÆ ÃÕÃ ÉÏÎÄÔÓÍÆ ÍÑ Â|ÌÎCÄÜÅ#ÍÇÆ É5ÉÎÕÆÎÍ$ÆÇÄ×CÊ'Ã ÖÎCÄ'ÕÃ ÅÆ ËÄÎ(Å5ÓÔÃ ÉÆ ÇÉ#Ã ÐÐÆ Ö Æ ÃÄÖÒnÅ5ÍÉÃ ÄËÍÌ|Ê'ÇÉ5ÜÇÓÍÑ éÐÒ>ÇÓ

34

Soviet clinical studies determined that, indeed, strength and endurance of individual arm muscles increased considerably when other muscles were included. Here a short lightweight bar is used.

Here a heavier and longer bar is used forcing greater challenges that call on neighboring muscles. I am not talking about the obvious fact that many muscles produce more force than one. I mean the biceps itself is pulling harder when the neighbors are pulling with it.

! "# !$$ %&')('+*+$,"#.-/+ %0$(#1324+&'*+#('+(5" 67068+8" !$$9:-;0 *+0 &<+=> &?+(@>17; *)1>1,&?,+"#"A!$! $0!$"#&>$ ":@>1(?$81+&?+*+.81" )8( $(?+" ! $;0>%4-;+ %0$(?9:@>B-; " "C(?$&'.D*)0 ;&'+*+$ E-;0 *+0;,&? %:(53F+&G@HI>(?*+" 6#E@>& ,8@; $I" <@J K L !M@> *+>" 8 (?+D07%&'0 ! $0"#+$" !$$ %NO# $0 (I+&?9 K -/&' $+(" 8 $ I0@(' *+"A+8>*):$# 8 &?+*+$&PQ:&?" R )8+&?I: ,>QD8):8" !$$+&?9 K @>6-;>" 8 $ *+6>(?*+" +((?$ *+ %>.:"#"C)F+&0 SNUT606!$&?+&'V>('*+"#+(:$>&'"#" @H(?$81> 1*+&'8(8;,8(?9A!$& .$:+(%&?+ %&? %D)-;+&57;++;706!$ %+&?(*+"#+*+0+84N T60>+&?W$:&?XI>(?*+" +((?$:81>$9A >8+&"# !$$ %('$&?:#9C,> $0Y.Z[\] ^_1(?$&' 4N TE0>('*)" +(:"#%D70!$>" "A" +%$0 ! $0(?#" (? (?$81> &?I +$" @C9C ,)*+>(?$03@H81I>*+0;!.706" !$$ %9C,> ,+*+>(?6$03@`0&? %0$abTE06>(?*+" +(-;0 *+01(?$81>.(? &? +$" @H! " "C&'6$0)(-;0#*+0 &'8 %b$0c*+$>"A" !$$ %d)" @9A70$0 %0(8 (?0>" 8)&'W$I>(?*+" +(?a K e "#"AI6,#:(?+89C,> $08+8"# !$ #(T6fIPg324+&'*) ('6! *+0#*+6!$&@C+9C!7&?X

35

In a proper deadlift, the forearm muscles naturally stand out in cords and bands, for it takes great gripping power to keep the fingers clenched. The upper-arm muscles stand out, not under lifting strain, but the holding strain

t Anyone can relate to bending over and picking up a weight. ‘Dip, grip, and rip’ is the most normal and common movement. s

h)ijIklm$n+oqpn+n+rIm$ist uIv w jIkx hcsm$y v n)m7nzb{$m v n)t|}qx m$}'n v#~ m$im$o?n+jIn+tQ |il}A;n+x#pym$}?x m m$n+sh+yn+} w ilI}'ijncl}?n ~ l v ysx#m7} ~ io4nCn)o w |s wHv x ~ n+Cs:t|1|in+}tim o'n+lx o?nst w n+lx k jIn+tmn3.h)n+kmQsBso?n v#v ;yx#h+yE;x v#v tim.}'n)m w il sh+r;jIio?n6m$yst;. m v n+s}?m ltm$x v:w il1kl v v i)n+oqm$yo'n+ncylt|o?n+| kilt|}?

so'|h+io?njIn+m$s v yn)s:|}ql}?ls v v w ko?sx }?n m$ync}'lsms}qm$yn tljIn+o?iltiIn34n+o?h+x }?n st|; m$yn6jIn+s}'lo?ni ~ s jIst n3n+t1x ~w il1son s;ijIst)/{.|x }?spo'n+n) yn6}'ls:m.x }sn+o w m$n+h+ytx#h+s vv x ~ m7 ~ ~ w v ~ n+px ttn+otn+n+|}s n3jIitm$y}5i x t}?m$o'lh+m$x it1 ski;n+o x m$n+on ~ io?n6yn6h+st1|i1s |n)h+n+tm }?ls:m$Hi ~ m$yn}?lsm$}{ ys<Cn4;x#m7tn+}?}'n+|;s:m.yn)s v m$y1h v l}?Cn3n+t1 w }'n)s:}?itn+| p w jXo?sm$}':;n+o?n6sm7o?ih+x il}x#t ~ io?jHn+}?x |n+}' w il1tn)n+|1o'n v x s v n6}'kim$m$n+o?}st|iosD}?s ~ n+ m w o'sh+r;lt v n+}?} w ilE;stm m$i1pn+m.}'ls}?yn+| v x rn6slpDx ~w il1jIsrn6s5;o?itpjin+ yn|n+s| v x ~ m h+st1}'x#jk v w n|o'ikkn+|E;yx h)y jIsrn)}x#m s v im jio'n6l}?n+o ~ o'x n)t| v w t| m$yn6|n+s| v x ~ m;io'r}s v im.jio'n6jIl}?h v n+}m$yst1m$yn6}?ls:m.n)h+sl}?n w il1jIl}?m yi v |;it1m$i m$yn6sox t}'m$n+s|1i ~ v n)m7m$x#tpx m o?x |nit w ilo}?yil v |n+o?}' t w ;s ww il v iir;s:m.x m.m7yn |n+s| v x ~ m;x t}qyst|}q|i);t4z io5m$yn6o'n)h+io?|Cm$yn+o'n6x }5sDo?n+s}'itE;y w x#pDpl w }5s:o?n6l}?ls v#v w }?i1kso?m$x s v m$i1}'lsm$}? i jo?s|n+};yi1po?s<x m$sm7n6m$i1}?n+o?x il}x#o'it1psjn+}5i ~ m$n+t1ys<Cn6x pjl}'h v n+}?C}'yio?m v n+p}' st|;s v itpm$io?}'i yn+}?nh)yso?s:h)m7n)o'x }?m$x h+}px Cn6m$yn+jXst1s|)stm7spn6x t1m$yn}?lsm;yx v n jIsrx tpm$yn6|n)s:| v x ~ mn+o w |x ~$~ x#h+l v m$O{7m.x }tim.lth+ijjIit ~ iosD1kilt|1}'ls:m$m$n+o m$i1n6s: v n6m$i1kl v v lm.1kilt|}x t1m$yn6|n+s| v x ~ m$/ so'm v w |ln6m$i1m$yn v n3n+o?spns|st m$spnx#t1m7yn6}'lsm.st|1|x }?s:|stm$spnx#t1m$yn6|n)s:| v x ~ m$Cst|;kso?m v w n+h+sl}?n ~ sth w rtn)n ;o?sk}?Cn v m$}'Cst|1h+st)s}}?lx#m$}x t1ki);n)o v x ~ m7x#tph+ijkn+m$x m$x it}px Cn6spo'n+sm$¡¢)

36

£ ¤¥¦§¨© ¨¦¤ª ¥¦«+¤¬I¬I¤¦ ®¤¤¨?ª ª7¤1¤¦¯+°#¨¨?±¥²ª ²¦§1¦¤ª ¦¯)²:³?´ µH²¨¬¥«+¶1ª$¤ ª$¶¯ §¯)²:§´ © ·$ª$¸H¹© º¯+º¤¨²³?¯6·$³'²º© ´ ¯)»Aª$¶¯+³?¯+·$¤³?¯6ª7¶¯6¨'±¥²ª.© ¦E¼;¶© «+¶;ª7¶¯+¨?¯6º:¥µ¨²³'¯6º¤¤§1²ª ®¯+«+¤¬I¯+¨A½E¾I¿/´ ©#·7ª$¸ À ¯+ª.¥¨5º:¯)ª ³?¯+²´ ¸/Ác¦)µ¤¦¯6«+²¦1³'¯)´ ²ª$¯ª$¤1®¯+¦§© ¦ºD¤Â¯+³²¦§1£© «+Ã© ¦ºD¥£1²5¼;¯)© º¶ª$¸CÄ ÅB©#£» º³?© £»C²¦§;³'© £°C© ¨ª$¶¯6¬I¤¨?ª ¦¤³?¬I²:´C²¦§1«+¤¬I¬I¤¦1¬I¤)Â¯+¬I¯+¦ª$¸b½E¶¯6¨'±¥²ª.© ¨²D¬I²¦ ¬²§¯º²¬I¯+¸/¿¦§1¤· ¨?ª$¤³Gµ:¸/Æ±¥²ª ·$²¦¨'»C£´ ¯+²¨'¯6¨?¯+¦§Eµ¤¥³¶²ª$¯¬I²© ´C§©#³'¯+«)ª7´ µHª$¤1ª$¶¯ ³'¤¥¦§I·$© ´ ¯+¸ Ç ½6¶¯§¯+²§´ ©#·$ªQ©#¨ª$¶¯¬²©#¦ ¯3È4¯+³'«)© ¨'¯)» Ç ¨?ª$²ª$¯+¨É$º¤³Æ¥Ã¶¤ª$¨'Ãµ»AÊË¸ Æ«+¸ »Ì¼/¶¤1£¯+³?·$¤³?¬¨ ¬I© ´ ©#ª$²:³GµH¤³'©#¯+¦ª$¯+§1¨?ª$³'¯)¦ºª$¶1³'¯)¨'¯+²³?«+¶» Ç É$ª ©#¬£³'¤Â¯+¨£¯)³'·$¤³'¬I²¦«+¯6© ¦1²´ ´C¨?£¤³'ª$¨²¦§ §¯3Â¯+´ ¤£¨£³?© ¬I²:³GµH£¤¼;¯+³?¸ Ç Æ¥Ã¶¤ª$¨?Ã)µHÃ¦¤¼;¨'¸B½E¶© ¨³?¯+¦²:©#¨'¨?²¦«+¯¬I²¦ ¥¨'¯)§ ª$¤ ®¯² ¦²ª$© ¤¦²´ ´ µ`³'²¦Ã¯+§B¼;¯+© º¶ª7´#© ·$ª$¯+³²¦§1ª$¤§²<µ`¶¯6«+¤¬£¯+ª$¯+¨©#¦1·$¥´ ´C«+¤¦ª$²«+ª.Ã²³?²ª7¯6²ª ·$©#·$ª µ ¨?¤¬I¯+ª$¶© ¦ºµC¯)²:³?¨q¤·²º¯+¸ Í ¶ © ´#¯ª$¶¯6¨'±¥²ª ¶²¨¤¦´ µ`®¯+¯)¦1²:³?¤¥¦§1·$¤³²·7¯¼Î§¯+«+²§¯+¨'»Cª$¶¯§¯+²§´#© ·$ª¼;²¨£³'²«Ï ª$© «+¯+§1¥¦§¯+³§© ·$·$¯+³?¯+¦ª.¦²¬I¯+¨¨?© ¦«+¯ª$¶¯6§²<µ¨¼;¯6¨'ª$¤££¯+§E¼;²´ Ã© ¦ºD¤¦1²´ ´C·$¤¥³'¨?¸/ÐI´ § ª7©#¬¯+³5¿²³'´#¯ À © ¯+§¯+³'¬I²¦1³?¯+«+²´ ´ ¨5¶© ¨5·$© ³'¨?ª.¯+¦«+¤¥¦ª$¯+³¼;©#ª$¶1ª$¶©#¨²<¼;¯+¨?¤¬I¯6¯3È.¯+³?«+© ¨?¯+Ñ Ç Ác¦¤ª$¶¯+³5¬²¦1©#¦1ª$¶²ª.º<µC¬I»:¼;¶¤1© ¦ª$¯+³'¯+¨?ª$¯+§1¬I¯+»:¼;²¨²¦1¤´ §1º¯+¦ª$´ ¯+¬I²¦E¼;¶¤E¼;²¨ ¤¦¯6¤·.ª$¶¯6·$¯3¼²¬²ª$¯+¥³'¨¼;¶¤1·$³?¯+±¥¯+¦ª$¯+§1ª$¶¯6£´ ²«+¯+¸HÉ §© §1¦¤ª Ã¦¤¼Î¶© ¨5¯3È.²«+ª.²º¯+» ®¥ª ·$³?¤¬Xª$¶©#¦º¨¶¯¨?²© §1É+Ò¥§º¯+§1ª$¶²ª ¶¯.¼;²¨²D®¤µH© ¦1Ó© Â© ´ Í ²:³§²<µC¨?»A²¦§ ¬I¥¨'ª ¶²<Â¯®¯+«+¤¬¯6© ¦ª$¯)³'¯+¨?ª$¯+§1© ¦1¯3È.¯)³'«+©#¨'¯6© ¦1ª7¶¯IÔÕÖ×° ¨'ØC²Dª$© ¬I¯²ª¼;¶© «+¶1ª$¶¯+³'¯4¼;²¨²ÂC¤º¥¯ ·$¤³5²D§¯3Â© «+¯6«+²´ ´#¯+§1² Ç ¶¯+²´ ª$¶Ï$´#© ·$ª Ç ¸HÁ´ ´C¶¯4¼;²¨© ¦ª$¯+³'¯)¨'ª$¯+§1©#¦E¼;²¨´ ©#·$ª7©#¦º¼;¯+© º¶ª$¨¤·Ù· ª7¶¯6·$´ ¤¤³?ØA²¦§1¶¯6¶²§1¬²§¯6²D«+¤¦ª$³?²:£ª$© ¤¦1¤¦E¼/¶© «)¶1¶¯6«+¤¥´#§1´ ¤²§1²`Ô)××Ï$£¤¥¦§ ¼;¯)© º¶ª ²¦§ ²ª ª$¶¯6ª7¤£1¤· ª$¶¯6²:·$·$²© ³¼;²¨²b¶²¦§´ ¯+»C¤³«+³'¤¨?¨'Ï$®²:³?»Ì¼;¶© «+¶1³'¯)²:«)¶¯+§1¥£ ²:®¤¥ª.ª ¼/¯+¦ª µÏ$¯+© º¶ª © ¦«+¶¯+¨'¸D½E¶©#¨¬²¦1¶²§1ª$¶¯6ª$¶¯+¤³GµHª$¶²ª ©#· ¯3Â¯+³GµH§²<µDµ¤¥1ª$¶¤³Ï ¤¥º¶´ µH¯È.¯+³?«+© ¨?¯+§Eµ¤¥³®²«+Ã1¬I¥¨?«+´ ¯+¨?»:µ¤¥E¼;¤¥´#§1Ã¯)¯+£Eµ¤¥³·$© º¥³?¯+»:µ¤¥³¶¯+²´ ª$¶»C²¦§ µ¤¥³¨?ª7³?¯+¦ºª7¶;© ¦ª7¤;²§)Â²¦«+¯)§1¤´#§1²º¯+¸

t This man had the theory that if every day you thoroughly exercised your back muscles, you would keep your figure, your health, and your strength into advanced old age. s

Æ¤1¯3Â¯+³GµH²·$ª$¯+³'¦¤¤¦1¶¯.¼;¤¥´ §1§³?¤£;© ¦1²¦§1¶²<Â¯²¨'¶¤³?ª ¨?¯+¨?¨'© ¤¦E¼;© ª$¶1¶© ¨´#© ·$ª$© ¦ºÏ ¬I²«+¶©#¦¯+¸H¾I¯.¼;¤¥´#§1£©#´ ¯6¤¦1ª$¶³'¯)¯¤³·$¤¥³¶¥¦§³?¯+§1£¤¥¦§¨?»A¨?ª$²¦§E¼;©#ª$¶1¨'ª$³?²© º¶ª.´ ¯+º¨?» ®¯)¦§1¶© ¨®¤§µH®µ`²:³?«+¶© ¦º¶©#¨¨?£© ¦¯6²Dª$³?© ·$´ ¯+»C²¦§1´ © ·$ª.ª$¶¯4¼;¯+©#º:¶ª ®µH¨?ª$³'²©#º:¶ª$¯+¦© ¦º¶©#¨ ®²«)Ã¸/¾I¯4¼;¤¥´ §1£¥ª.¤¦1¬I¤³?¯4¼;¯+© º¶ª7¨5²:¦§1£³?²«+ª$© «+¯4¼;¶²ª £³?¤·7¯)¨'¨?© ¤¦²´ ¨«+²´ ´Cª$¶¯ Ç ¶²¦§Ï$²¦§Ï$ª$¶©#º:¶ ´ ©#·7ª Ç Ú ²b¨'¶¤³'ªQ³?²¦º¯c®¯+¦ª Ã¦¯+¯c§¯+²§´ ©#·$ª7ËÛ¸ ½E¸ Ü$¸ ¾I¯.¼;¤¥´ § Ã¯+¯)£I¶© ¨ ®²«+Ã1¨'ª$³?²:©#º¶ª ²¦§1®¯)¦§1¶©#¨´ ¯)º:¨²ª ª$¶¯Ã¦¯)¯+¨'»Cº:³?²¨'£1ª$¶¯6¶²¦§´ ¯)Ï7®²³'»C¨'¤1ª$¶²ª ¶©#¨ Ã¦¥«+Ã´ ¯+¨¼;¤¥´#§1³'¯)¨'ª.© ¦1·$³'¤¦ª ¤· ª$¶¯6ª$¶© º¶ØC²¦§1´ © ·$ª.ª7¶¯4¼;¯+© º¶ª ®µH¨?ª$³'²© º¶ª7¯)¦© ¦ºDª$¶¯ ´ ¯+º¨²¦§1¶¯+²<ÂC©#¦º¥£;ª7¶¯6¨'¶¤¥´ §¯+³?¨'¸HÁ·$ª$¯+³ª ¼;¤;¤³ª$¶³'¯)¯³?¯+£¯+ª$© ª$© ¤¦¨¶¯4¼;¤¥´ §;£© ´#¯ ¬¤³'¯4¼;¯+©#º¶ª$»C²¦§;© ª¼/²:¨5«+¥¨?ª$¤¬I²³#µ`ª$¤E¼;¤³'Ã1¥£1ª$¤ÝÔ» ×××1¤³bÔ» Þ××1£¤¥¦§¨ Ú ³?¯+²´ © ß+¯ ª$¶²ª © ª¼;²¨²5Â¯+³GµH¨?¶¤³?ª ¬I¤)Â¯+¬I¯+¦ª7ØCª$¶¯6¶© º¶¯+¨'ª¼;¯+© º¶ª ¯ÂC¯)³´ © ·$ª$¯+§1¤·$· ª$¶¯·$´ ¤¤³© ¨ à Þá £¤¥¦§¨'ËÛ¸ ½E¸ ÜQ®¯+·$¤³?¯c¶¯c±¥© ª$¸1ÐI¦I¤¦¯c¤«+«+²¨'©#¤¦ ª$¤ ¨?¯+ª$ª7´#¯c²¦ ²³?º:¥¬I¯+¦ª ¶¯´ © ·$ª$¯+§ Ô» á××1£¤¥¦§¨§¯+²§E¼;¯+© º¶ª © ¦;ª7¶¯ Ç ¶²¦§Ï$²:¦§Ï7ª$¶© º¶1¨?ª µC´#¯ Ç ¸HÉ «+²¦¦¤ª ª$¯+´#´Ìµ¤¥1¶¤¼ 37

â#ãäåDæç6æèé1ç3ê4ç+ë'ì)í î'ç)é í#ä ï$æèïð;è<ñòAóôï æçõIôî?ï æè<öç6óç+ç+ä1èï í ï.÷7ãë?ï ñDñç+èë?îð;æç+ä1ø ù äç3ðÎæí õIú/ûäé èîæç6ë'èë?ç+â ñHõIí î?î'ç)é èDéè<ñòAï$æç+ë'ç4ð;èîè5öç)ë#ñHåããé1ë'ç)è:î?ãä ÷$ãëæí î ü ë?ã÷$ãôäé ÷$èí ï$æ1í ä1æí#îãð;ä1õç)ï7æãé ã÷ ù ç+ç ü í äåDæí õî?ç+â ÷ î?ï$ë'ãäåDè:äé1æç+èâ ï$æñúý ý þäç6ã÷.ï7æç6÷$è:ì)ï$ãë?îï$æèï õIè ù ç)îï$æç6éç)è:éâ í#÷7ïöç+ë#ñ`ç+÷$÷$ç+ì+ï$í öç+ò:öç+ëGñHæè:ë?éòAèäéEöç+ë#ñ ôäì+ãõI÷$ãë?ï7èóâ ç+ò'ý ð;ë?í ï$ç+îqÿIç3ð cãë ù ü ãð;ç+ë?â í ÷$ï$ç+ëqèäéIì+æí ë?ã ü ë'èì+ï$ãë Bë'ú ç+ä ç+í#î'ï$äç+ëGò ýí îï$æç6÷$èì+ï.ï7æèï í#ïð;ãë ù îbý)èâ ãïýEã÷.õôî'ì)â ç+î?ú/þIäç6î?æãôâ é;äãï ï$æí ä ù ã÷ ï$æç6éç+èéâ í ÷$ï í ä1ï$ç+ë?õî5ã÷.óç+í#äåèHýâ ãðóèì ù ç3ê4ç+ë?ì+í î?çý)ú ¢æí#â ç6ï$æç6õIôî?ì+ôâ#èï7ôë?çã÷ ï$æç6â ãðÎóèì ù í î ì+ç+ë?ï$èí äâ ñHí äöãâ öç+éòCï$æèïöç+ë#ñ`äèë'ë'ãð ü ç+ë?î ü ç+ì+ï$í öç6â í#õí#ï7î5ï$æç6ôî?ç+÷$ôâ äç)î'îèäé1ç+÷$÷$ç+ì+ï$í öç äç)î'îã÷ éç+èéâ#í ÷$ï$í äåDì+ãäî?í î?ï$ç+äï$â ñCú Eæçâ#í ÷$ï î'æãôâ é1óçí#äí#ï7í#è:ï$ç)é óñHï7æçæí ü îèäé ï$æí åæî èäé1÷$í äí î'æç+éEð;í#ï$æ1ï$æç6èî'î?í î?ï7èäì+ç6ã÷.ï$æç6â ãðÎóèì ù õIôî?ì+â ç+î?ú ï$èóí â í )í äåï$æç4ð;ç+í#å:æï è:äé1ì+ãäï$ë'ãâ â í#äåDãäç #îóãéñ ü ãî?í ï$í ãä èâ î?ã1ì+èâ â îô ü ãä1ï$æçï$ë'è ü î'òCî'ì+è ü ôâ#è:ç6ë'ç+ï$ë?èì+ï$ãë?î'ò â èï$î?òA÷$ãë?ç+èë'õIî?òAèäé1æèõIî'ï$ë?í äå:î?úý ôåæ cèî'î?í é)ñò ü ãð;ç+ë'â#í ÷$ï$í äåð;ãë?â é ì+æèõ ü í ãä ã÷ ï$æç6ç+èë?â ñHî?ç3öç+äï$í ç+î?òAèâ î?ã1óç+â í çöCç)é1ï$æèï ï$æçéç+èéâ í ÷$ïð/è:îï$æç6óç+î?ï èóéãõí#äèâCç3ê4ç+ë'ì+í#î'ç+ò óèëäãäç)ú;ø$ï õIè<ñHõIè ù çâ#í ï$ï$â çî?ç+äî'ç6ï7ãEñãô1ë'í åæï äãð;òCóôï ãäì+ç4ñCãôEð;ãë ù ô ü ï$ã1èä è üü ë'ç)ì+í èóâ#ç ü ãôäéèåç+ò:ñCãôEð;í â#âAç)è:î?í â ñHë'ç)â èï$çï$ã1ï$æè:ï.î'ï$èï$ç+õIç+äï$ú

t Generally, the higher the weight, the greater the tension. s

Eæç+ë'ç6í î Ìôî?ï ãäç6åè ü ï$æç6éç+èéâ í#÷$ï â ç+è<öç+îí#äEñãôëî'ï$ë?ç+äå:ï$æ :ñCãôë ü ë?ç+î?î'í äå ü ë'ãð;ç+î?î'ú )ý ÿIãï ð;í#ï$æî?ï7èäéí#äåæí î5è:óí â#í ï ñHï$ã1â í#÷$ï ç+äãë?õãôîð;ç+í åæï7î5ã÷$÷.ï7æç6åë'ãôäé1æç6ì+ãôâ#é1äãï â#í ÷$ï óí åéôõó $óç+â#â îãöCç)ëæç+èéòýEì+ãäì+â#ôéç+î í#ç+éç+ë?õIè:ä;í ä1æí#îî'ï$ãë#ñ`ã÷.ï$æç6èõè +í#äåãâ é åç+äï$â ç)õèäú Eæç ü ë?ç+î?î'í#äåDõIôî'ì+ôâ èï$ôë?ç ôî?ï éãç)îò äãï åç+ï.ç+äãôå:æ;î ü ç+ì+í ÷$í ì4ð;ãë ù ÷$ë?ãõ éç+èéâ#í ÷$ï$î'ú ãó ç+ã ü â ç+îð;è:îèD÷$èë'õIç+ë÷7ë?ãõ Eç+ääç+î?î?ç+ç.ð;æã éç+èéâ í#÷$ï7ç)é ü ãôäéî?ò ÷$ë'ãõXï$æç6÷$â ããë5ï7ã;â ãì ù ãôï Ëï$æç4ð;ãë?â é1ë?ç+ì+ãë'é;÷7ãëèä)ñð;ç+í åæï ì+â#èî'îóç+÷$ãë?ç6ï7æç Bë'ç)è:ï Ëèë Ëèï èDéèí#äï ñ ü ãôäéîã÷ óãé)ñð;ç)í åæï$ú ç+ï ç+ã ü â ç+îì+ãôâ#é óèë'ç+â ñHóç+äì+æ ü ë?ç+î?î æí îqóãéñð;ç+í åæï7ú

&"

(')!*

ãEð/çî?æèâ#âAèéé1ãäç

#"

!

+ ,

%$

ü ë?ç+î?î'í äåDõIãöCç)õç+äï$úCø ü ë'ç+÷$ç+ë5ï7æç6ãâ#é1÷$è:î?æí ãäç+é1î?í éç ü ë'ç)î'îãöç+ë ï$æç6óç+äì+æ;è:äé1î?í õIí â èëç3ê4ç+ë?ì+í î?ç+î'ú cãäî'í#éç+ë5ï7æí îï$æç6ì+æç+ëë7ñHãä1ï$ã ü ã÷ ï$æçéç+èéâ í ÷$ï ï$ã åí öç.ñãô1ì+ãõ ü â ç+ï$çõIôî'ì+ôâ èëéç3öç+â#ã ü õç+äï$ú :ôî?ï ë'ç)õç+õIóç+ë'òCèîí ä1î?èâ ç+î?òÌð;æç+ë'ç ã÷ñCãôëóôî'í#äç+î?îì+ãõç+î5÷7ë?ãõ ã÷ñãôëì+ôî'ï$ãõç)ë'îï$æç èë'ç+ï$ã Qè?ðè üü â í#ç+î Ëï$æç ëü ?ç+î'î5í î Ìôî?ï èì+æç+ë'ë#ñHãä1ï$æç6ï$ã ü ã÷.ï$æç6éç)è:éâ í#÷7ï.î'ôäéèç

+ 2!01

.-

54

3

/*!01 &"

¢æç)ï7æç+ëñãô1éç)ì+í éç6ï$ã1î?ï$èë'ïñãôëð;ãë ù ãôïð;í#ï7æ;ï7æç6éç+èéâ í ÷$ï.ãë5ï7æç ü ë?ç+î?î'òCí îô ü ï$ã ñãôúË 6 èäñHï$ë'èí#äç+ë?îë'ç)ì+ãõIõIç+äé1èâ ð;è<ñCî5î'ï$èë'ï$í#äåð;í ï$æ1ï$æç6ç3ê4ç+ë?ì+í î'ç4ð;æí ì+æ1í#ä)öãâ öç+î õIãë?çõIôî'ì+â#çåë?ãô ü î?òCï$æç6éç+èéâ í#÷$ï í ä;ãôëì+èî'ç)ú7 ãë?åç+ï í#ï7ú87 ãëèäôõIóç+ëã÷ ë?ç+èî?ãäî'ò ð;æí#ì+æ1ø æè<öCç6äã1éç)î'í ë?ç6ï7ã;é)ð;ç+â#âCãäòAï$æí îåç+äç+ë?è:â#í + èï$í ãä1éãç+îäãïð;ãë ù èîã÷$ï$ç+ä;è:îí#ï éãç+î?úB ãBñCãôëã)ð;ä1ï$æí äåú ë?ç+î?î&$ éç+èéâ#í ÷$ï$òAãëéç+èéâ í#÷$ï9 ü ë'ç)î'î?òCï7æç% èë?ï ñDð;í â#âCâ ç+ïñãô õIè ù ç6ãäç6ï7èì)ï7í#ì+èâCéç+ì+í#î'í ãä1ãäEñãôëã)ð/äú

38

#: ;5<>=?@!ACB>D%E=!FEDGHF!IKJ9@AJ,L?!IHE?M AGN LO!AM AFED%LPN Q@J,GHDIH?!M J!RSN J#@IH?!E@AFAOO!GHDTB>N U AJ#DVWG&=QG&ALXYIHDD%A E@N GH=!WG&AEJ#=G=!GAZW!@)<>I&N[EAMYJ#@DG&AWN IHJ#\(F=!J]A WDG&IH=!FAM+;9N[J#F!DIHI J#G&AN[F!DG_^ \(J#=AVV!GHDIHIJ9@DL`a=!GL=I&J];#=!M bIN J!RSN M M+F=!J]O!D%A N[I&IH?!DX+AFV;#=!GJ#@=!IHD3;#=G RS@!=L2N J]N IHX+LPN[F!VM DIHI&M <8AV!VN FQ L=!GHD%DTcdDG&EN[I&DIeRSN M M+F=!J];#N cfN J#`8ghB>DFJ#@D3LDVN EAM+E=L U L?F!N J RS@AJ,J#@D3WDGH;9DjEJ,k[O!AM AFEDl+N IH`a=!GDmc]ALW!M DjXYJ#@DdRSN V!DjM <8AEEjDW!J#DV n!o pSq ?A_VSJ9=S@!ALI&J#GHN F!QZI&J#GHDF!QJ#@GHAJ#N =!X+N IKW!GHDJ#J <8L?!E@AZQ?!DIHI&`(r!sZRS@=AG&DdRSD%J#= IHJ#AJ9DdRS@AJ,N J]I&@=?!M VODXtr q ?N W!IK=!?J#I&W=!bDFW@j<>I&N[=!M[=!QN IHJ,uvDFw?!J#E@N FI&Xxr)y.DJ,O=!J#@ ;9?FEJ#N =!FIAIIHJ#G&=F!QZAIW=!IHI&N[O!M D%AFVJ#@!DFSz(=J#@!DjG{A_J#?G&DdRSN[M M+V!DjEN VDVJ#@!DjN GWG&=W!=GmU J9N[=!FAM N J <>XYF!=J,?!IH`tr/|}FV!XYO)<8J9@D]RSAC<>XYJ#@!D3VDAV!M N[;9J,N IJ#@!D3O!DjI&J,@!ALI&J#GHN FQ VG&N[M M XYOAG F=!FD5^ y.DFDGHAM M <>XYJ#@D3@!N[Q@!DGJ#@!DdRSDN Q@J9X+J#@!D3QGHDAJ#DGxJ#@D3J#DFI&N[=!F`.~@!DGHD;#=G&DX j> ) TdH H>S C] dd#!![3#3&]P)],5Sj >!]!#jd& ) #%j>[!3,HH H9% #&%Td&j &j &#,)]H![ji9%&>dS _> > ]#]d >H,H ]H!Sjd# 3[j>H#Pj!] !#H#&jj>##&[! )>W!DAbN FQ.;#G&=L DTc]WDGHN DFEDX+J#@!D%VDAV!M N[;#J &W!GHDIHIW!GH=!QGHAL2V!DmB+DjM =!WI@A_GHVAFV;#?!FEJ#N =F!AM M D%J#=J#@!D%eDQ=LDJ#@!=V=;,AZLPN[M M N[=!FN[I&=M AJ#N =!FSLP=)B>DI&`

t "With muscles, as with everything else, "In union there is strength" —Earle Liederman. s

39

EMPHASIZE

t If the only tool at your disposal is a hammer, treat everything like a nail. —Russian saying s

40

YOUR PROBLEM AREAS WITHOUT ADDING EXERCISES

!Yd, j¡¢£¤¥,¦H!£§¨3©3ª «d !¬)ª ¡S[# !¤® ª8 ¡S ¨m¯]¨°H¢ ¦H¨¦²±5 ³.´[µ¶%·>¸!¹µº&»¼¶½S¾}¸¹¿µÀÀ!¸Á,Â&¼ºHÃµ_Ä¼3µÀÅ[À!¶Å Æ>Å ¶¹!µ´YÇ¹!ºH¿´ ¼jÈY¼TÆ>¼À%ÉÅ Á#ÃÁ ÉS¼ÀÁ ·>Ê9Á ÉS¸ ¼TË]¼jÂ&¿Å[º&¼ºHÈ+Ì!¼j¿µ¹!ºH¼%¸!Í]Á#Ã!¼dÉSµC· ·>¸¹!ÂKÇP¹º&¿j´ ¼ºµÂH¼3Ã¸¸!»¼¶¹ÄÁ#¸·>¸!¹ÂÌÂ&µÅ À½8Îeµ¿Ã ÇP¸Á#¸!ÂÀ¼Â²Æ>¼ÈYÁ#Ã¼%Ï ÉSÅ ÂH¼Ð_ÉSÃ!Å[¿ÃÁ#Â&µÀº&ÇÅ Á#ºÁ#Ã!¼%¿¸ÇPÇµÀ!¶ºÍ#Â&¸ÇÑ·>¸!¹ÂÌÂ&µÅ ÀÁ#¸·>¸¹!Â ÇP¹º&¿j´ ¼ºHÈ+¿¸!ÀÁ#Â&¸´ ºÅ Á#º¸)ÉSÀÒÂH¸!¹Ä¸!Í]Ç¹!ºH¿´ ¼%Í#Å Ì¼Â&º¿jµ_´[´ ¼¶µZÇP¸Á#¸!ÂK¹!ÀÅ Á#½ ÓÃ¼3¿¸À5Ê º&Á#Å Á#¹¼ÀÁ,Í#Å Ì¼Â&º¸Í,µZÇP¸Á#¸!Â¹ÀÅ Á,µÂH¼3¼TÆ>¼jÀ!´ ·iº&ÄÂ&¼jµ_¶¸¹Á,Á#Ã!ÂH¸!¹ÒÃ!¸¹!Á]Á#Ã!¼%Ç¹!ºH¿´ ¼È+ÂHµ_Á#Ã¼Â Á#Ãµ_ÀSÌ!¼Å[À!ÒZ¿¸!À¿¼ÀÁ9ÂHµÁ#¼¶Å ÀÅ[Á#ºÔ Ä¼µ»!Ô È+Ô[º[ÉS¼¼jÄ!Ô È+Ô ´[¸jÉS¼jÂ&Ô È+¸ÂÔ ¹Ä!Ä¼ÂHÔYÄµÂ&Á#½8ÎhÆ>¼ÀÅ Í!·>¸!¹ ÇPµÀµÒ_¼%Á#¸ÂH¼¿ÂH¹!Å Á]µ ¶Å Í#Í#¼ÂH¼À!Á]ÇP¸Á#¸!Â¹À!Å[Á5ÉSÅ[Á9ÃSµ ¶Å Í#Í#¼Â&¼ÀÁ,¼mË]¼ÂH¿Å ºH¼È+Å Á#ºÍ#Å Ì¼Â&ºeÉSÅ ´ ´+ºHÁ#Å ´ ´ ºHÄ!Å ÀÁ#Ã¼3¼jÀ!Á#Å ÂH¼3´[¼À!ÒÁ#Ã¸Í,Á#Ã!¼%Ç¹!ºH¿´ ¼½ ÕÖÃ¼Àµ Ç¹º&¿´ ¼%ºHÁ#Â&¼Á#¿Ã¼º¸Â¿¸!ÀÁ#Â&µ¿Á#ºHÈYÅ[Á,¶¸!¼º º&¸Á#ÃÂ&¸¹Ò_Ã¸!¹Á]Å Á#º¼ÀÁ#Å Â&¼%´[¼À!ÒÁ#Ã!È+´[Å »¼3µZÂ&¹ÌÌ!¼ÂKÌ!µÀ!¶½ Ó%Ã¼%Á#Â&µÅ ÀÅ ÀÒ ¼Í#Í#¼¿Á]Å º ¿¸À!ºHÅ ºHÁ#¼À!Á,Í#ÂH¸!Ç2¸!À¼3¼À¶¸Í,Á#Ã!¼3Ç¹º&¿´[¼3Á#¸Á#Ã¼3¸!Á#Ã¼ÂHÈYÀ!¸ÇµÁ9Á#¼Â>ÉSÃÅ ¿Ã¼À!¶·>¸!¹ µÁ#Á#µ¿ÃÁ#Ã!¼v´ ¸!µ¶Á#¸!½ Ó%Ã¼ÀÉSÃ)·8¶¸·>¸!¹Ò¼Á]º&¸Â&¼%¸À¸!À¼%º&Å ¶¼%¸!Í]µ Ç¹!ºH¿´ ¼È+ÂHµ_Á#Ã¼ÂÁ#Ã!µÀÁ#Ã¼%¸!Á#Ã!¼jÂ&× Ø ÂH¸!ÌµÌ!´ ·iÍ#Â&¸Ç2Á#¼À¶!¸ÀÙÅ ÀÍ#´ µÇPÇµÁ#Å ¸!ÀS¸!ÀÁ#Ã¼%´ ¸µ_¶¼¶¼jÀ!¶½ÚvÀ!¶Ì¹!ÂHÀÅ À!ÒZ¸!ÂKÁ#Å ÒÃ!Á#À¼º&º ¶¹!ÂHÅ ÀÒ Á#Ã¼%º&¼Á]Å ºÁ#Ã¼3ÂH¼ºH¹!´ Á]¸Í,´ ¸¿µ´ ´ ·iÂ&¼jº&Á#ÂHÅ ¿Á#¼¶¿Å[Â&¿¹´ µÁ#Å ¸À!½8ÛP¸À¼3¸Í,Á#Ã¼%µ_Ì¸)Æ+¼dÉSÅ[´ ´ Â&¼ºHÃ!µÄ!¼,·>¸!¹ÂÇP¹º&¿j´ ¼ºH½ ÚÇP¹ºH¿´ ¼dÉSÅ ´ ´+´ ¸¸»¶!Å Í#Í#¼ÂH¼ÀÁ,Å Í!·>¸!¹Ì¹!Å[´ ¶Å Á]¹!ÄÈ+Ì!¹Á,µ´ ¸À!ÒZÁ#Ã!¼%´ Å À¼º¸Í,Á#Ã¼3¸Â&Å[ÒÅ À!µ´ º&ÃµÄ!¼È+´ Å »¼3µ Ìµ_´[´ ¸!¸ÀÁ#Ã!µÁ5·>¸!¹Í#Å ´ ´+¹!ÄÉSÅ Á#Ãµ_Å[Â&½ Ó%ÃµÁ,Å º>ÉSÃj·8ºH¸!Ç¼3Ò¹)· ·>¸¹»À¸jÉ Ì¹Å ´ Á]µ Ã¹!Ò¼%Ì!Å[¿¼Äº>ÉSÃ!Å[¿ÃºH¼¼ÇºÁ#¸¿ÂH¸!ºHºÃ!Å[º¼´ Ì¸jÉÅ ÀÁ#¸ÃÅ ºÍ#¸Â&¼µÂHÇÑÉSÃÅ ´ ¼d·>¸!¹Â&ºhÜ)¹º&Á ÂC¸!´[´ ºx¹Ä·+¸¹ÂxºH´ ¼¼TÆ>¼3Å[Àµ Á#¸¹!ÒÃ´ Å Á#Á#´ ¼3»À!¸Á5ÉSÃ!¼jÀ!¼TÆ>¼Â>·>¸!¹Í#´ ¼TËfÅ Á#½S¾v¸!¹ÂxÌ¹¶!¶)· Éµ_º Ì!¸Â&ÀÉSÅ Á#ÃºHÃ!¸Â&Á,Á#¼À¶!¸ÀºxµÀ¶´[¸!ÀÒ Ç¹!ºH¿´ ¼3Ì¼´ ´[Å ¼ºH½S¾v¸!¹ÈY¸ÀÁ#Ã!¼3¸Á#Ã!¼jÂxÃµÀ!¶ÈYÃµCÆ>¼ ºHÃ!¸Â&Á]ÇP¹ºH¿´ ¼ºµÀ¶´ ¸À!ÒZÁ9¼jÀ!¶¸!Àº&½ ÕÝÃ!¼ÀÃ¼%Ì!¹Å ´ ¶º¹ÄÃ!Å ºKÌ!Å ºHÈ+Á#Ã!¼%ºHÄ!µ¿¼%µÌ!¸)Æ>¼3Á#Ã¼ ¼´ Ì¸jÉÙÍ#Å[´ ´ º¹!ÄÀÅ ¿¼j´ ·>½S¾}¸¹¿µÀÀ!¸ÁÞ¶¸Á#Ãµ_Á,ºHÅ À¿¼]·>¸!¹ÂxÌÅ ¿¼Äºx¶¸!¼ºÀ!¸Á,¼TË]Á#¼À¶Á#ÃÅ º Í9µÂHß+Á#Ã!¼ÂH¼%Å ºÀ¸!Á#ÃÅ À!ÒZÁ#¸Ì!¹Å ´[¶Å ÀÁ#Ã¼3ÒµÄÌ¼Á ÉS¼¼ÀÁ#Ã¼%ÇP¹º&¿´[¼%µ_À¶¼´ Ì¸)ÉÙÌ¹!Á]µ ÂH¸!Ä)· Á#¼À!¶¸!À½ ÛµÁ#¹!ÂHµ´ ´ ·>Èà·>¸¹¿jµ_ÀÒ¸¸Àµ ºH¼´ ¼j¿Á#Å Æ>¼3Ì¸!¶)·+Ì¹Å ´ ¶Å À!Ò ÄÂ&¸ÒÂ&µÇ½Sáe¹Å ´ ¶¹ÄºH¸!Ç¼3Ç¹!ºmÊ ¿´ ¼ºHâãÀ!¸Á,ÄµÂ&Á#º¸Í]ÇP¹º&¿j´ ¼º_ä âãÇ¸!ÂH¼%Á#Ã!µÀ¸Á#Ã!¼ÂHºHÈ+µ_À¶·>¸¹!ÂKÌ!¸¶j·iº&ÃµÄ!¼dÉSÅ[´ ´+¿ÃµÀ!Ò¼½ å Í!·>¸!¹SÌ!¹Å ´ ¶Á#Ã¼%Ì!ÂHµ¿Ã!Å[µ_´[Å ºÇ¹!ºH¿´ ¼æÉSÃÅ ¿Ã´ Å[¼º¹À!¶¼Â&À¼µÁ#Ã·>¸!¹ÂÌÅ ¿¼Äº&È_·>¸¹ÇÅ ÒÃ!Á]Ò¼Á µ Äµº&ºHµÌ!´[¼3Å[´ ´ ¹º&Å[¸!À¸Í,µZÌ!Å ÒÒ¼ÂKÏ ´ ¸)ÉS¼ÂÌÅ ¿¼Äº&Ð[½ å ÉÅ ´ ´+µ¶!¶Â&¼jº&ºÁ#Ã¼º&¼%µ¶)Æ+µÀ¿¼¶¿¸Àº&Å ¶5Ê ¼ÂHµÁ#Å ¸!ÀºÅ ÀSµ Í#¹!Á#¹Â&¼%Ì¸!¸»!½8ç!¸ÂÀ¸jÉÁ#Ã!¼T·ZÉS¸!¹´ ¶¶Å ºHÁ#Â&µ¿Á!·>¸!¹Í#ÂH¸!ÇÑ·>¸¹!ÂÇÅ ºHºHÅ ¸!Àß+Á#Ã!¼ ¶¼µ¶!´[Å Í#Á,µÀ¶Á#Ã!¼%Ä!ÂH¼ºHº&½ å Á]¶!¸¼ºÀ¸!Á]¶!¸Á#¸ÉS¸Â&Â[·8µÌ¸!¹Á,¿jµ_ÂKÄ!¸´ Å ºHÃÅ Í!·+¸¹Â¼À!ÒÅ À¼%µÀ!¶ Á#Â&µÀº&ÇÅ ºHº&Å ¸Àµ_ÂH¼3À¸!Á,¹ÄÁ#¸º&À¹!Í#Í#½ å ÉSÅ[´ ´ È+Ã!¸)ÉS¼TÆ>¼ÂHÈYÁ#¼µ¿Ã%·>¸¹µKÆ>¼Â²·8¼Í#Í#Å ¿Å ¼jÀ!Á µÄ!ÄÂ&¸µ¿ÃÁ#¸¼ÇÄÃ!µºHÅ èÅ ÀÒKÆ>µÂHÅ ¸!¹ºÇ¹!ºH¿´ ¼%ÒÂH¸!¹Ä!ºeÉSÃ!Å[¿Ã·>¸!¹.ÉSµÀ!Á]Á#¸ºHÁ9ÂH¼ÀÒÁ9Ã¼ÀÈ Á#¸À!¼%¹!ÄÈY¸ÂxÌ¹Å ´ ¶¹!ÄÅ ÀÁ#Ã!¼%¿¸À!Á#¼TËdÁ,¸!Í,Á#Ã¼3áeÅ ÒKÓÉS¸ÈYÁ#Ã¼3¶¼µ¶!´ Å[Í#Á,µÀ!¶Á#Ã!¼%Ä!ÂH¼º&ºH½

éÞêSëìíî#ï!ëdðdì_ñHò ó%ôõ&ò ö[öYî#÷ñHï!ò[ø#î,ì ö[ò ÷!ùú ññHï!ìõHë%÷!ø]î9ïë%ö ÷!ìôî#÷û>÷)ü]õýõ&÷)ð]ö[ëþ2ìõHëìÿ

!

" $# % &

'% % (') * %

+ # %

,- + " .* % / 0# 1 . ' % " .

%%2 1

. &# 3 % 45

% #6

+

) 7"98: <; = + *

&<# ** 3> % 4 ! 4 " ? <# + @+ * % A /

* 43,CBD% +*+ + .*

>%"* $# > "% &

EF +

% /9#C3 .% ' %%G>"& + ? * H;

t It does not do to worry about car polish if your engine and transmission are not up to snuff. s

41

HOW

t It takes a big man to cry, but it takes a bigger man to laugh at that man. —‘Deep Thoughts’, Saturday Night Live s

42

TO B E C O M E A B E A R : A

SOVIET

COMMANDO’S SECRET

! "#%$'& ( () *+(, "& -. / .0* & (-- ()", ( "(2134576 / / 98 .:! * ;<&:=,>? -@& >?* , --$'ACB:DE / F, / G;H&): / ( &E+ I>?" (,: / , - 6* # / "(4JBK: (* IL-) M' * ,* M) CNPO?Q R(S TU ;+* C6 : (& (V0B:: M ( / &* .G>?: M!&* &F ,>? 0:!( - M " / # ), *+) "(:6&# "WX * 6,( / &* Y;? %* F "6 "&#-) % 6 C6* &VH= .: "ZL-* ; / -I>?Y;H"$& ) *+& !) # - "6 % ( ::G;? "#D CC[\(V ]& * X^ _F >? * * ` V a .: E / .:=,>? ,#b) (: * *+ . . ( ) "* (E+ )* ,;?%) ) >? :c & ;<-d'& (VHa " MI>?* )!&* )* :),( * " 86( # .F)132));eV 1C f.0^ 1* * ; / & ` / , / "6& Y;H)&) % ( Eg) , 0 ) 8&!).F ,F Eg * ) 0>+,"!>? M>? * h / :* )# ILi),(* ; &* ()* h / * : ( 0&):6&;? (V BK (:&;+ / (: / kj:BKI;H6&* / & * : &- %-G>g 0\ Fl#6 F 9 l l "(l6 / l0 * ,!Eg % /m/ (* ;H ,;<6;H) E+"6F 0% F6(. (&F. -E8& (-6,; * ZL- 0 "( * * %) M" &* (V a#&6#k;?&(: l l (:$'& ( (&),( ` 96 C l( * "ILi)* Vn]&#a-2 &-;?&M( / * *+),(F&) -a#* K;?&#%() ( ((%1* * ; / & - () ;?, "! " 8& (-0&)* : "# ?jCBK # 9>?" ( Li , (EoBK>? ij Vn[X#0): (,C ;?&( * / ;?& / &* * F* F / K;?&. * *+:):# "(FV\- &ij 76"# / ( - Ma# (, >? / C% ( / :# :^ 1* * ; / & `+ C / Vna / * *+ (, %d'[X]p^ >?:!, & `+ (@&?;?& - - M ;<&( j

:q rs:tusvw xsCysrw z{.|rs:}~xx(w z.vv z{v~x s:y~w {w z'.u~|.x"s s z| Hx(w v!t s+x9 +x( w {xw szsCw x(\q:s,zxw zw zusx(sx"|rsC~t|s:#vw zw {x( tu(|sw zy~w {w z%y x(+yH|rsCv~x s,x(0q:rsusus:|rs:rw rsu"w xM|rs:|szxw z nsw r| Cz{|rsC zsu"|w vs:|rs:v!~x(, s:x(tsz{x"~z{su"w | u(stxY|rsCys||su"us-?~u r zsx"#vw z%w |#yw n|-w x" w s:|ru,.w z%0x(,t-tu|sw zw z|X+~uMv!~x( sx .w |rsI?su
qKrs'yx(w MXIK -#M,"tu( uv.rw r{sI?s txMx(|usz|rK.w |r~|#y~ x"u"zs:rsG <x(s|--w ?sCustx"z{zs:xs|k.w |r ¡¢-|r|k.sw r|+u"sI£iv t sl¤ £-¥+ £-¥n¦7 w || sC,vu({s-nrK.z|x"|ys,vs:|rs:§w 0§¨u(|rsu"xr~ { z|-x(|t|rsusH}'s{~s:|rs-nsw r|-|© ¡ª#|rsCw ux|#« vzsI?¬+x(s,|+z{s,st{w z xs|x"-w ?sCustx?nw |rx(ru|+ x(s+usx(|-ts,u(w {x\®rs,zK+~r?s:r{sz~r |r|#w x+?~l, zz|# w |#© £-¥w z{lu(v+ gw |#0{G?.|#vw r|#|sCw ?s:u"| .sz| w ?s:x(s|x+sI?su ?zs:w x"{w susz|0¯o~x(|-{z|# +w |-°~w |x"|x(z\qKrsCyss <v! v!z{Knrxrus{|rw x"tuuv.w |rvs: w |s{± ¥ |zx"sI?suY0.u(~|n²s:r{ |w -rsi.z|s,{|u(svw z0ysu ®³sw r|#z{usx(|#us{~|w zlw zl|rsCy?sCu~|w zs: usCv!tuvw xsx(\q:w z0\,~t s -t |sxMk?~u"yu(ys +w x"zss,x(x uYH|s,zy s-?~|{v~ |w t s:x(s|xn¦7u(s,x(z y sC,vtusxx(w z#|rs:usx|#w z|su ? xMtuv|sxM u,n|r.ru(vzs:tu{~,|w z ²´X²+ w s:v!~x(~ u"|szxw z+w zu(s, xsx"vw zw {.~t|s:y,<|rs:v~x sxµ+us{¶ y~w {x"|rsvH·sxx"u(s,x(|-ys| .s,szxs|x" xszy sx+~|x°~ss¸si?~u?nu~|-w z| u| +w ?s:vw z~|sx+x(~ttxs{ H|rs:|ts,z{ w vw |#u"t|w v+|sx(|x(|suzs:u(s sx(s §s,~xsC-|rs:w z,u(sxs{K.u( {K?~v!G
t The beefy commando who shared this program with me lifted 40-50 tons every workout. He had to if he wanted to remain a bear. s

43

LAST

t Life is too short to be small. —Benjamin Disraeli s

THREE PIECES OF THE BIG BICEPS PUZZLE

m¿ ÀÁ ÂÀ.ÃIÄ-ÃÅÂÁ ÆÃÆ"ÆÀÇÈÉ ÊKË?ÇÈ.ÊÇXÌ.Á ÍÀKË?ÇÈÅ"ÂÇÎÎ!ÏÐÊÇÎÈÆ(ÂÉ ÃCÑÅÇÒÅ(ÏÎÓÕÔXÃÏÊÉ Á ÖÍÆ(× ÑÃÅÀÏÑÆÓ5ØXÇÇÊÒÈÃÆ(Æ Ù Ú,Û Á Æ"ÍÀÁ ÒÀÆ×+ÜÇÍÀÜÏÂÝÏÐÊÖÅÇÐÍ× Ì.ÃÅÃCÈÐÈÆ(ÈÏÉ É Ë<ÜÁ Ò0ÏÐÊÀÁ Æ"ÂÏÉ Þ?ÃÆÌ.ÃÅ(Ã:ÃÐÇÅGß ÎÇÈÆ(× Ú ÏÌnÃÊàÁ ÃÊÃÅÎ!ÏÐÊÃÆÂÅ(Á ÜÃÆMÏ0ÑÀ,Ë?Æ(Á áÈÃ:ÜÈÁ É ÍÌ.Á ÍÀÐÇÍÀÁ ÐÒ%ÜÈÍ#ÊÃÏÊÉ Á ÖÍÆ(â Ú,ã ÏÍÈÅÏÉ É Ë<ÀÃ:ÀÏÊÜÁ Ò%ÂÀÏÁ ÐÆ"ÇÖ#ÎÈÆÂÉ Ã,Æ"ÏÉ ÇÐÒ0ÍÀÃCÆÑÁ ÐÃ,×gÜÈÍ-ÍÀÃ:ÆÍÅ(Á ÝÁ ÐÒ0ÍÀÁ ÐÒ'Ì.ÏÆ ÍÀÃ:ÑÀÃÐÇÎ!ÃÐÏÉ+ÊÃIÞ?ÃÉ ÇÑÎ!ÃÐÍ-ÇÖ-ÍÀÃ:ÍÅ(ÏÑÃäÁ ÈÆ"ÎÈÆÂÉ ÃÆ× Ì.ÀÁ ÂÀÏÅ(Ã:Á ÐÍÀÃ:ÈÑÑÃÅ"ÜÏÂÝ å ÈÆÍ#ÜÃÉ ÇÌ»ÍÀÃCÜÏÆ(Ã:ÇÖ#ÍÀÃCÐÃÂÝâ\æKÀÃÆ(Ã:ÎÈÆÂÉ ÃÆ× Ì.ÀÃ,ÐÍÀÃIË<ÂÇÐÍÅ(ÏÂÍ× Ú Æ(ÀÅ(ÈÒ0ÈÑç+ÍÀÃ Æ(ÀÇÈÉ ÊÃÅ(Æ×+ÏÐÊKÌ.ÀÃÐÀÃ:ÊÁ ÊÀÁ Æ Ú ÀÏ ÐÊßÏÐÊßÍÀÁ ÒÀ Ú É Á ÖÍ#ÏÐÊÀÃÏGÞ?ÃÊÀÁ Æ"ÆÀÇÈÉ ÊÃ,Å(Æ"ÈÑ× Ë?ÇÈÂ,ÇÈÉ ÊÆÃÃ:ÍÀÃÆÃCÎÈÆ(ÂÉ ÃÆ"ÜÈÐÂÀÍÀÃÎÆÃÉ Þ?ÃÆ"Á ÐÍÇÃÐÇÅÎ!ÇÈÆ"Î!ÏÆÆ(ÃÆânèeÞ+Ã,ÐKÌ.ÀÃ,Ð ÆÍÏÐÊÁ ÐÒ0ÏÍ-ÃÏÆ(Ã:ÍÀÃ,Æ(Ã:ÎÈÆÂÉ ÃÆ?ÌnÃÅ(Ã:ÆÇÜÁ Ò0ÍÀÏ Í-ÍÀÃZËHÎÏÊÃ:ÀÁ Æ"ÆÀÇÈÉ ÊÃÅÆ"Æ(É ÇÑÃ:Ï Í-Ï ÀÁ ÒÀÏÐÒÉ Ã:ÖÅÇÎ2ÍÀÃ:ÊÃÉ ÍÇÁ ÊÆ"ÍÇÍÀÃ:ÆÁ ÊÃÆ"ÇÖ-ÀÁ Æ"ÐÃ,ÂÝâ ã Ç.Å(ÃÏÊË?ßÎÏÊÃ:ÂÇÏÍkÌ.ÇÈÉ Ê ÖÁ Í#ÀÁ Îâ Û Á Æ"ÖÇÅ(Ã,Ï ÅÎÆ(éÃÆÑÃÂ,Á ÏÉ É Ë<ÍÀÃ:ÇÈÍÆ(Á ÊÃ:ÑÏÅÍÆ"ÇÖ-ÍÀÃÎé<Ì.ÃÅÃCÂ,Ç,Þ?ÃÅÃÊKÌ.Á ÍÀ ÎÈÆ(ÂÉ ÃÆ"Æ(Ç.ÑÇÌ.ÃÅ(ÖÈÉ É Ë<ÊÃZÞ+Ã,É ÇÑÃÊÍÀÏ Í-ÍÀÃ,Å(ÃiÌ.ÃÅÃCÜÁ Ò%ÖÈÅÅÇ,Ì.Æ"ÜÃÍ Ì.ÃÃÐÍÀÃÎâ Û Á Æ"ÒÅÁ ÑKÌ.ÏÆ"ÆÇÎÃÍÀÁ ÐÒ%ÍÇÜÃ:ÏGÞ?ÇÁ ÊÃÊâ Û Á Æ"ÜÁ ÂÃÑÆ"ÎÈÆÂÉ ÃÆ?ÌnÃÅ(Ã:ÑÅÇÐÇÈÐÂÃÊÁ Ð ÍÀÃÁ ÅÆ(Á äÃkê Ú ë¨ÃÆ×oË?ÇÈÂÏÐÜÈÁ É ÊÀÈÒÃ:Î!ÈÆ(ÂÉ ÃÆ"ÇÐÏ0ÆÈÑÃÅ ÏÜÜÅ(ÃIÞ?Á Ï ÍÃÊ.ÑÅÇÒÅÏÎ2ÇÖ#ÊÃÏÊÆMÏÐÊ.ÑÅÃÆ(ÆÃÆ ÙæKÀÃÅ(Ã Á Æ"ÐÇÐÃ,ÃÊÍÇÊÇ.ÇÍÀÃ,Å"ÊÅÁ É É Æ(â Úì ÖË?ÇÈKÌnÇÅÝÍÀÃ ÀÃ,ÂÝ!ÇÈÍÇÖÍÀÃ'ÊÃÏÊÉ Á ÖÍ× ÚCí ÅâîÎ!Ã,Å(Á Â,Ï9æ:ÇÐË ïÏÐÊÇÉ ÖÇÈÆÃÊÍÇÆÏGËHÁ Ð.ÀÁ ÆMÀÃIË?ÊÏË<Á ÐÍÀÃCÆÁ ÄiÍÁ ÃÆ× Ú Ë?ÇÈç É É+ÒÃÍ-Ò ÅÇ,ÌnÍÀ.Á ÐKË?ÇÈÅMÈÑÑÃÅMÏÐÊÉ Ç,Ì.Ã,Å ÜÏ Â,Ý×+ÍÀÁ ÒÀÆ×+ÏÐÊÀÁ ÑÆ(â ì ÖkË?ÇÈÑÅÃÆÆ"ÇÅMÜÃÐÂÀ ÀÏÅ(Ê×oË?ÇÈÅ9ÈÑÑÃÅ"ÜÇÊ,Ë0Ì.Á É ÉgÍÏ ÝÃCÇÖÖâ Ú ¿ÇÅÊÆ"ÍÇ É Á Þ?ÃÜ,Ëâ Û ÏGÞ?Á ÐÒ0ÊÇÐÃ-Ë?ÇÈÅ å ÇÜÏÆ"Ï%ÀÈÎÏ Ð.ÂÅ(ÏÐÃ×+ÒÇ ÀÇÎ!Ã:ÏÐÊÃ,Ï ÍâHî7É ÇÍâ ì ÏÎ2ÐÇÍ-ÒÇÁ ÐÒ0ÍÇKÌnÏ ÆÍÃ ÎCËHÍÁ ÎÃ:ÍÏÝÁ ÐÒ%Ï ÑÏÅ(Í-ÍÀÃ:Á ÐÂÇÎ!ÑÃÍÃÐÍ#ÆÍÈÊÁ ÃÆ"ÜË ÑÃÐÂ,Á É ÐÃÂÝÆMÍÀÏÍ#ð ÑÅÇ,Þ?Ãç+ÍÀÏÍË?ÇÈÊÇÐÇÍ#ÐÃÃÊ ÏÐ,ËHÃZÄ-ÍÅÏ0ÑÅÇÍÃ,Á ÐÍÇÜÈÁ É ÊÎÈÆ(ÂÉ ÃânñÈÆÆ(Á ÏÐ Å(ÃÆÃÏÅ(ÂÀÁ Æ"ÂÉ ÃÏÅò Ë+ÇÈÊÇ×+ÏÐÊÏ%É ÇÍ-ÇÖ-Á Íâ í ÃÏÍ× ÃÒÒÆ×gÎÁ É Ýé<Ì.ÀÏÍÃIÞ?ÃÅÌ.ÇÅÝÆ"ÖÇÅ?Ë?ÇÈâ Û ÇÌ ÎÈÂÀ.Á Æ"ÏÐÁ ÐÊÁ Þ+Á ÊÈÏÉ+Î!ÏÍÍÃÅ(ó+ÃIÄiÑÃÅ(Á Î!ÃÐÍânÔXÇ ÐÇÍ-ÜÈËHÁ ÐÍÇÍÀÃ:ÍÀÁ Å(ÊÒÅÏ ÊÃ:ÏÅ(Á ÍÀÎ!Ã,ÍÁ ÂCÇÖ#ÍÀÃ Æ(Á Î!ÑÉ Ã:Î!Á ÐÊÆ?Ì.ÀÇÍÀÁ ÐÝÏÉ ÇÐÒ%Æ(ÍÅÏ Á ÒÀÍ-É Á ÐÃÆ(â ì Ð ÍÀÃ'ÐÇÐßÉ Á ÐÃÏÅiîÉ Á Â,Ãç Æg¿mÇÐÊÃÅÉ ÏÐÊÇÖôË?ÇÈÅÜÇÊ,Ë Ï0ÒÅÏ ÎõÇÖ-ÖÏÍ#ÎÏGËHÜÃiÌ.ÇÅ(ÍÀÎÇÅÃ:ÇÅMÉ ÃÆÆ"ÍÀÏÐ ÍÀÃ:Ï Â,ÂÃÑÍÃÊ.ÐÁ ÐÃ:ÂÏÉ ÇÅ(Á Ã,Æ"ÏÐÊÁ Í-ÍÏÝÃÆ"Ï%É ÇÍ#ÎÇÅGÃ ÍÀÏÍ-ÏÐÇÈÐÂÃ:ÇÖ#ÑÅ(ÇÍÃÁ ÐÍÇ.ÜÈÁ É ÊÏÐÇÈÐÂÃ:ÇÖ William Gerardi—A turn of the century athlete whose 31 inch thighs are rare for a period that preceeded the age of squat obsession.

44

ö!÷øùú ûüHý#öþÿ<ûú þþû ø #þ û ö ú ùþ ø ûCùö ú û ÿ û Y ÿ Kÿ ÷ þ þ ÷ ÷ !û "#$&%('o÷)ø ûöû*ö û þ û +þ , ÿ ø þú %nþÿ?-ø ) /. ý )þ 0 1 û:ö!÷ø(ù,÷ú þ û 0?ûú öû #þ 2'þú 0 3ú û * ö û,4ú ûø #øþ )ø ÿ%ÿ ÷ þ K ÿ 5÷ û)ø û û! ÷ û # $ÿ ÷ù ÷ú 1Yÿ !û 1ú ú %5 0öþ û,÷ 0?û 6þ , ÿ 7 þ ú ú þ û ,8 ø ) 9!û %.û ú ÷ $ú 3: ,"53'þ %5)ø " <ü ;,ý-,ø þ )û ûþ %û 0?û Yÿ ÷ ! û ÷ = )û >?;:øþGÿ?@ø @ø øþ÷ )#4ABBC ÷ ø"þ , û #-;ý 8 løû û þú þ D ö %5 ùû:þ #)ø ý#ù ÷ú û #÷ þ û,þ ü E÷ þ Fü ; ýGø ûþú $ÿ HI<Jûú ú #$Kü E÷ L%5 û 0?û "øþ þ L%.û MNB ÷ ø ú ÷ø %.þø

ûþú ÿ HO6÷øùú û #$þ #4 û:û Gþ %.û -÷ ÷ û ú ÿ ,&0 û,ø"û Gþ %5,"51"þú ú k ÿ ÷ ,ÿ 8 ø9øYÿ?,ø ûöø5ü PQKÿ C÷ (û û 9þ%ú 0ú !û ÷ ûCö÷ø(ùú û,ø H5ý ø R'öû ) ùþ # ûCú þ #ù ùûøü RS û ")ø û þ "! û 1&%.þ )ø"øû 0?û ûû ù þ öø ø ÷,ÿ û R:þ ú ù PT û "C,ÿ6þ ÷ ) PQ $+þ)ø U÷þú û #$6ü PXü VW Gø 2'þ þ þ ù "þ 5ö!û G &%.û ú ù þö 8 ø"ûþ ú þ löXþ *ö 9ûø?$ÿ ÷ þ ÷ (þ$ú )÷ù #þ þ ú ù *ö ûø ,ÿ<ø(û,ú ûù û ) ø"þ !û ) öûø(ü YSú "!û 1 !û ÿ ùþ$ú ÿ ÷ ú ú þ

÷ þ0þ C) ùû #4PT 4+þ)ø U÷þ ú û 8 @ø ú þ C ø9þ ûþ,ø Zü VWC,û @ -û [S\]$^_`aFbdcaFef1geùþú ú h i BBjN i MMB i Aü R7ù , 1 ùþ4 ú ûùû û ùû ø ÷ 99ú û ø (û)ø 5ü kú C ö!û ø9÷øû Cø(þGÿ #-;&PQ8 ÷ k ÿ ÷lù,þ !%.þú "#48 L%nþ ú "C kÿ ÷ùþ ,ø þ #48 #)ø þ kÿ ÷lù,þ )ø #gþ C kÿ ÷ øþ 1#+ö #þø %.ûú ú+ú !û %5þ þ "û:þ þ ,ü ;l2'÷ þ ù " Kÿ ÷ ÿ+þ )W%5,"#+þ þ û m(þ ÷ %5 #øú ûû nû 0+û ÿ #þ þ þ û %.û,û #+þ þ0ù ÷ ú û -* ö ø PQopR7þ û øM*ö "ù " Kÿ ÷ "ú " M,ø û ) ø . 7 û 1 %þ û U÷þ ! û (û)ø #þú )ø öûþ ø û 0þ )ø (÷ ÿ û$ü q(ûøø"ù ûþ ûø"þ

ú ÿ<ùþ þ ú ù #$"ö÷øùú ! û û,,ø ),ÿ #gû ù ) û:h ûi 0 )isös û ü rûþ ,515(ûú )þ m#$þ "û ÷ 52S 43÷ .L2þú $ú PQþ PQ+÷ ú ùþ 1 ø"þ BB&j NtttXþ û -þ ûû:ùþ u þú û)ø ÷ (ùû,ø ø û:þ ,-ø(ûú 1 *ö ,&0?ûöû ü k*ùûiÿ ÷ Xþ 0?û û 0?ûú û þ ùþú ö #+÷ ,ø ÷ )û,ø þ !û -*ö # $ÿ ÷ ,ÿ ÷ ú þ ø %5 ú $ú û:öþ û ü Jû ûi$ ÿ ÷ Xþ 0+!û ü VW û:ù *ö ú û !û v'÷ø,ø þ ûù !û 5 &%w ûù ö!û:þ ûþ .

t Cut back on your yard work, add an extra hour or two of sleep every night and an odd nap in between, and in a couple of months DEA agents might knock on your door looking for steroids! s

45

V I RT U A L M A S C U L I N I T Y xSyz {|}~L ~LmW5 ~ yS$} |~L5} |~L& z|:) }m d)$ L ,m5 , ! W¡ !)¢ )£

t Physical strength is all very well if one has a purpose for it. Otherwise it's just a nuisance and a distraction, like wings on a dodo.

—Robert Sheckley, Immortality, Inc. s

&¤ ¥ $)@CT¢, C¦?)£§:*, ¢T¢:C¨wS) CC ¡:C©mª «1 ¤ X )¢¬,,) $,) ¥ S ª ® £ ¤¯ 5X® )® ª ¬ª® ) ®5ª ° ,ª±!ª,£K²!))®$)X ªª!ª®@³&) ®!ª! 1 ª,D´: ) ® ª¢® ªX¡!,ª) 5ª G,,£ ¯ 5 ««))®£ ¯ ±ª),¬ G±®X X)D) * ª ¢ª ®1)¢! ª )¢ )$ª ª)!*,¢5)!) )® ¯ ®®µ ¢)! )Sª£ ¤ ¶ ¢ ª! ´: )«®&« ®, 5¬ µ ,¢)¬ µ4 ¬, p ¢)* ¢!¢ ¡ 4 ,·S 4 T) ¢ ¬ )£Q¸Wª5 ®C), )®*T* &,G4®X® ¬¬ ¬ ª « ¢¬51ª51ª G)®*ª,µ G®*«4¹ )£ºp ! )$1ª! ® «)µ$*,¢ ª® «!® , ®W5ª « ®£ ¯ ©m¬ G1ª!´S 1) ¬ª&,»),µ G&5 ) ,ª±ª )¢ ) ® ® ®Xµ X1,D¬¬£ ¯ ®® ,°¬*¬$ª ª5,¬ ) ® µ µ4,¢)K1ª£ ¸Wª,) 5C ¬@d)¢ !)K1ª£5¦ «, ª¬,)¬ª4@µ ) µ$*,¢ ,&5ª4 ,ª!)¢ ! « )!: «) ,$ª 5ª ¢ª ¢,¢® ,!) £¸Wª!)¢ !,)®5ª)® £ ¦«) ª&¬),¬ª&¢¢¬ )ª® «&) G5ª ªX¡5ª)£ ¥ ,¢¬) ¢ª&¬),¬ª&4Cªª@ª®4 G5,ª )@ ¢),Cª¡ ¹ 1ª!*)¢ !¢ $ ® ), ª ª )¬ ) £¸!ª! ®$),¢¬, ¢¢1G1¼½¹¾¿ÀÁª!*,¢ µ ) Â£ ¦ ¢ª®,4ª!µ ¬&5¬ 1)µ$ª!¢ 5ª¢ª5ªW5$®¡¬®$ ? ¬5¼¿¹1¾¿ÀÁª!)¢ µ ) Â! ) ,&w)°ªª5,¬,£¸Wª!)*!¬¬ ¢¬ ) )Ã$5, ª )®&® 5 ¢!*&¢¬ ) G¬,¢« «®&« ®)ª )*$,«F³&¢Ä ¨® )@ ,X4« ® ª @ !¢¬ ,@@¢),¢4 ®!¡ * ,°«&¡$!ª!1¢ £ ¯ ª)¡! ),¬¢ª1£

46

t In addition to a long term pump, high rep training leads to 'fake' muscle growth. s

47

ON

VA R I E T Y, S O R E N E S S , A N D K E E P I N G T H I N G S I N F O C U S

Å Æ:ÇÈWÉ5ÊËÌËÍÎÏÌÐ ÑÏÒ)ÓÔ Õ!ÓÎÇÖÏÒ)× ÎÇØ ÙÛÚÏÒ)ÌÌ É5Î ÕÜmÕÝ)Ó× Ò)ÕÒ,ÙOÞÊÎÏÔ ÈÇØ ÌßÓÊËÇàÕÑá â Ý,ÎàÝ)ËÑDÌÎ ãÕÕ â × Ñ â Ý,Î&ä× ÇàÙLÅ å ÕÒËÇÈ ÇÎæ$ËÌÝ,ÏÔ áç:ÕÇ ËÇÒuÉ5ÕÝuè å ÎÏ ÓÎÑÕ×ÇÌÎ ËÝ)ÎÎÑDËÇÈ Ò,ÑÕÔ Ô$Ò)ÎÑÕÌÊ× ÇàèéÔ ÕËÒ)ËÇÌæ$ÎÝÏÇ â ÔÕËÒ,ËÇÌ1æ$× Ì× ÒÍÕÒ)× ÈÕ ÌÊÕ â Î× ÇÌêÆSÖÌÕÝËXÉ5Ê× Ô ÕmáÎÏ Ò,ÌËÝ)ÌÒ)ÓÝ,ÕÕÇ×Çà ÎÏÌÌÊÕ!Ò,ÑÕÔ Ô æ$ÌÊÕ!Ò,ÎëÓËÔ Ô ÕÈ5Ý,ÕÍÎÏÇÈ â ÊÕìë ÇÎÑÕÇÎÇèíîÊËÌÉ5ÎÏÔ È5× ÌÌËãÕ!Ì1Î5àÕÌLáÎÏÝÇÎÒ)Õ!ÌÎ Ý,ÕËÓÌËàË× ÇÙïßÇÓÝ)ÕËÒ)ÕÌÊÕ!× ÇÌÕÇÒ)× ë Ì áÎÖÌÊÕÒ)ÑÕÔ Ô æ$ÎÝàÕÌËÒ)Ò,ËÏÔ ÌÕÈ Í&áË ÇÕÉ±ÖÔ ËXäÎÝ è

t The height of cultivation runs to simplicity. Half-way cultivation runs to ornamentation.

–Bruce Lee s

å ÎÏÝ@ÍÎÈ&áKÝ)ÕÒ â ÎÇÈÒ@ÌÎCÕÜmÕÝ)Ó× Ò)Õ:× ÇCÌÊÕ:Ò)ËÑ*ÕÑËÇÇÕÝ,è Æ:Ò@ÖÎÝ)Ñ*ÕÝ@ð<Ý)èñ:Ç× äÕÝ,Ò)Õ ð?× ãÕ!ð?ÕÇÌ1òÕÝ â ÏÌ× Ìæ@Åó× Ý)Ò,ÌÉ5ÕàÕÌÌÊÕ!ÒuÉ5× ÇàÎÖÌÊ× ÇàÒ)æ$ÌÊÕÇWÉKÕàÕÌ â Ý)ÕÌÌ áàÎÎÈ ËÌ ÌÊÕÑæ4ÍÏÌÖ× ÇËÔÔ áÉ5Õ!Ì× Ý)ÕÎÖÌÊÕÑèFÅïÆ:ÖÌÕÝËXÉ5Ê×Ô ÕÌÊÕ!Ò,ËÑÕÎÔ È ÌÊ× Çà ÊËÒÇÎ ÌÝ,Ë× Ç× Çà ÕÖÖ1ÕÓÌôÉ5ÊËÌÒ,ÎÕäÕÝ,è å ÎÏÝ$ÉKÎÝ)ãÎÏÌÊËÒ@ÌÎCÓÊËÇàÕ× ÖLá$ÎÏCËÝ,ÕÌÎCãÕÕ â ÑËã× Çà â Ý,ÎàÝ,ÕÒ,Ò)è ñSÇÖÎÝ)ÌÏÇËÌ1ÕÔ áæZäÕÝuáKÖÕÉ±ÓÎËÓÊÕÒ@ÊËXäÕÑËÒ)ÌÕÝ)ÕÈCÌÊÕÍÔËÓãCÑËà×ÓÎÖÕÖÖÕÓÌ× ä$Õ!ÕÜÕÝ)Ó× Ò)Õ äËÝ,×ËÌ×ÎÇèKñSÇÔ ÕÒ)ÒáÎÏ ËÝ,Õ!ÈÕËÔ× ÇàSÉ5× ÌÊ â ÎÒ)ÌÏÝ)ËÔ$Ñ*ÏÒ,ÓÔÕÒÔ ×ãÕ!ÌÊÕ!ËÍÒ)æ$ÌÊÕÝ)Õ!× ÒË Ô ÎÌ Ñ*ÎÝ,Õ!ÌÎ ÌÊ× ÒäÎÎÈÎÎ ËÝ)ÌÌÊËÇ5ÒÉ5×Ì1ÓÊ× ÇàÌÎ ËÇÎÌÊÕÝÕÜmÕÝ)Ó× Ò)ÕÖÎÝÌÊÕ!à× äÕÇ5Ñ*ÏÒ,ÓÔÕ àÝ)ÎÏ â ÎÝ×Ò,ÎÔ ËÌ× ÇàÌÊÕmÉ5ÕËãÇÕÒ)ÒÉ5× ÌÊ Ò)ÎÑÕ!ÎÌÊÕÝÈÝ)× Ô ÔèKõQÎ ÇÎÌÍÕÔ× ÕäÕáÎÏÝ â ÕÝ)Ò,ÎÇ4ë ËÔ$Ì1Ý)Ë× ÇÕÝÉ5× ÌÊ ËSÉ5ÕÕãÕÇÈ5ÓÕÝ,Ì×Ö× ÓËÌ× ÎÇ5ÓÎÏÝ,Ò)Õ!ÌÊËÌÌÝ)× ÓÕ â Ò â ÏÒ)ÊÈÎÉ5ÇÒÉ5×Ô Ô$ÊÕÔ â É5ÊÕÇQá$ÎÏÝGÍÕÇÓÊ â Ý,ÕÒ)ÒÊËÒGÒ,ÌËÔ Ô ÕÈèß1ÌÑË)áÍÏ× Ô È5Ò,ÎÑ*Õ!ÇÕÉwÑËÒ)Ò,æ$ÍÏÌÇÕäÕÝ Ò)ÌÝ,ÕÇàÌÊèöÕÕÈ ÌÊÕmÉ5ÎÝ)ÈÒGÎÖ÷QèÚZè$øËÌÊËÇù-ÅFúWÊÕ!ÓÎÇÖ× ÈÕÇÓÕ!ÎÖËÑ*ËÌÕÏÝ,Ò×ÒÌÊÕ!ÕÇ&äá ÎÖ â Ý)ÎÖÕÒ)Ò)× ÎÇËÔ Ò)èFÅ û ÏÒ,Ò)× ËÇWÉ5Õ×àÊÌÔ × ÖÌ× ÇàÓÎËÓÊÕÒÊË)äÕ!ÎÇÕ!ÊÏÇÈÝ)ÕÈ ËÇÈ Ö× ÖÌ áÒ â ÕÓ× ËÔ$ÕÜmÕÝ)Ó× Ò)ÕÒËÌÌÊÕ× Ý È× Ò â ÎÒ)ËÔ$Ì1Î ËÒ)Ò,ÏÝ,Õ!ÌÊÕ× ÝÓÊËÝ)àÕÒ,Ø$ÇÎÇëÒ,ÌÎ â â Ý)ÎàÝ)ÕÒ,ÒËÇÈ Ò,Î â Ê× Ò)Ì1×ÓËÌÕÈ ËÔ àÎÝ)× ÌÊÑÒ ÌÊËÌÊÕÔ â ÌÊÕÑDÕÑ â Ô Î&áÌÊÕ!Ý,×àÊÌÕnÜÕÝ)Ó× Ò)ÕÒËÌÌ1ÊÕ!Ý,×àÊÌÌ1×Ñ*ÕèTúWÊ×Ò× ÒÎÍä×ÎÏÒ,Ô áË Ð ÈÎÇØ ÌÌÝuá× ÌËÌÊÎÑ*ÕØ$Ñ*ÕÌ1ÊÎÈè 1ß ÖáÎÏ5È× Ò)Ý,ÕàËÝ)ÈWÉ5ÊËÌßÊËXäÕü&ÏÒ)ÌÒ,Ë× È ËÇÈ ÒuÉ5× ÌÓÊ ÌÎ Ë È×Ö1ÖÕÝ)ÕÇÌÒ)ÕÌÎÖÕÜÕÝ)Ó× Ò)ÕÒ ÕäÕÝáÌ× ÑÕmáÎÏ Ê× ÌË â Ô ËÌÕËÏæáÎÏWÉ5× ÔÔ4ÖËÔ Ô$×ÇÌÎ ÌÊÕÛä× Ó× ÎÏÒÓ×Ý,ÓÔÕÈÕÒ)ÓÝ,×ÍÕÈ5ÍáýSÕÇ ö*ÏÌÓÊ×ÇÒ)ù@ÅÆþÇÎä× ÓÕÏÒ,ÏËÔ Ô áÝ,ÕÿÏ× Ý,ÕÒËÍÎÏÌÒ,× Ü5É5ÕÕãÒÌÎ ÍÕÓÎÑÕ!Ý,ÕËÒ)ÎÇËÍÔ áÓÎÇÖ× ë ÈÕÇÌËÇÈ ÓÎÑ â ÕÌÕÇÌÎÇ ËÍËÒ,× Ó Ý,ÎÏÌ1×ÇÕ!ÎÖÕÜmÕÝ,Ó× Ò,ÕÒ ÆSÌËÍÎÏÌÌÊÕ!Ò)× Üë É5ÕÕã Î × Ç 1 Ì $ æ Ì Ê Õ Ç & Î $ ä × Ó ! Õ Í Õ à × Ç Ò Ì Î Ô Î , Ò ! Õ Ê × Ò Ö Õ Õ Ô × Ç à Î Ö Ç & Î ä Õ Ô Ì á ß Ì× ÒGÌ1ÊÕÇ ÌÊËÌÊÕ!Ò)ÌËÌ1ÕÒÌÊËÌ â ÊÕ!× ÒÍÎÝ)ÕÈWÉ5×Ì1Ê5Ê× Ò â Ý)ÕÒ,ÕÇÌÝ,ÎÏÌ× ÇÕèö*Õ!Ý)ÕÿÏÕÒ)ÌÒÌÎ Ô ÕËÝ)Ç ÇÕÉwÕnÜÕÝ)Ó× Ò)ÕÒ)èKÆþÍËÌ1ÌÕÝá ÎÖÇÕÉ±ÕÜmÕÝ)Ó× Ò)ÕÒ,æ$ÎÖÓÎÏÝ)Ò,Õæ$Ý)ÕÇÕÉ5ÒÊ×ÒËÌÌ1×ÌÏÈÕÎÖÇÎäÕÔÌ á ÆSÌÌÊÕ!Ò,× Üë É5ÕÕã â Î× ÇÌæ ÌÊÕ!ÇÎ&ä× ÓÕ!ÊËÒ ü&ÏÒ)ÌÎÍÌ1Ë×ÇÕÈ ËÇ ÎÍnüZÕÓÌ× äÕ!ÍËÒ)ÕÔ× ÇÕÉ5×ÌÊ Ê×ÒÎÝ)× à× ÇËÔ4Ý)ÎÏÌ× Ç Õ ö× Ò ×ÇÒ)ÌÝ,ÏÓÌÎÝËÒ)Ò,ÏÑÕÒÌÊÕ!ÍËÒ)ÕÔ× Ç Õ ÌÎ × ÇÈ× ÓËÌÕ!Ë â ÕÝ)Ö1ÎÝ)Ñ*ËÇÓÕ â Ô ËÌÕËÏ Ò)ÎWÉ5ÊËÌÈÎÕÒ ÊÕÈÎCÍÏÌÝ)ÕÓÎÑÑ*ÕÇÈ ËÓÊËÇàÕÎÖÝ,ÎÏÌ× ÇÕèTú!Ê× ÒÒ)ËÌ×Ò,Ö× ÕÒÌÊÕÒ,ÏÍFü&ÕÓÌØ ÒÉ5Ê× ÑDÌÎCÒ)ÕÕ ÌÊÕ!Ý,ÕÒ,× Ò)ÌËÇÓÕÒÕäÕÝ× Ñ â Ý,Î&ä× Çà ËàË×ÇèÆSÇÈ ÌÎ ÌÊÕ!× ÇÒ,ÌÝ)ÏÓÌ1ÎÝÌÊ× ÒÓÎÇÖ× Ý)ÑÒÊ×ÒÍÕÔ × ÕÖ Ì1ÊËÌdÊÕÒ,ÏÓÓÕÒ)Ò,ÖÏÔ Ô áKÍÝ)ÎãÕ:ÌÊÕÒ,ÏÍnüZÕÓÌØ Ò â ÔËÌÕËÏè ß1ÇCÝ)ÕËÔ × Ì áæÌÊÕ:Ò)ÏÍFü&ÕÓÌØ Ò â Ý,ÎàÝ,ÕÒ)Ò@ÊËÒ ÌÎCÒ)ÌËÝ,Ì â Ý,ËÓÌ× ÓËÔÔ áÖÝ,ÎÑDÒ,ÓÝ)ËÌÓÊCËÇÕÉ5è5öÕÑÏÒ,ÌàÎ Ì1ÊÝ)ÎÏàÊ ÌÊÕ â Ý)ÎÓÕÒ,ÒÎÖÑËÒ,ÌÕÝFë × ÇàÇÕÉ±ÕÜÕÝ,Ó×Ò,ÕÒ ÖÎÝËÇÎÌÊÕÝÒ)ÕäÕÝ)ËÔZÉKÕÕãÒGÌ1Î5ËÌ1ÌË× Ç5ËÍËÒ)Õ!Ô × ÇÕ!ÎÇÓÕ!Ñ*ÎÝ,Õè,Å

48

! "# $&%' (! )*"+, * -/.$/+,$102 * 3 )*

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

*!( *A!(" 9Y! !( = * ,/ 90B657!("3 *023X> ;: !( !(X>6# *!( "!(" X>64: *# $7N4 : ! )Y57! 1 #")* *! K: 0B!()Y57! 94: 02#(! : *! ) 9#E )* *02$&ZP -18 : *96 9"! : "" *02 57" !( -/! 57!( / * <5[ 9"" ! 3; *E ! = 3 0B9:; $

t Never interpret soreness or stiffness as signs of progress. And do not get hung up in variety for variety’s sake. Stick to the basics, the deadlift and the press. s

I O4;5]9 57 *4: *9 029: 3 ^_ 4)* 402 * " \ ( *: ! : *: !( `/! *! (4! ^_894a57! : ! )"M5bX>6 : ! 57! /02 *6 9" $&Sc 5& " *4<5b02! *8 6 9" /02! )V *A;! 7! ! : * #)*;dOe2":; ( *A!(" *8; " A *8 ! ; "8 57; ")* ! )V3 * ");A!() )* $7f*0B:;02 * K *9! )9! KK! (;57!() !(K )Y57E 9 4(! 4 *0B657 !()*' /; $&?2 M/; *: ^g a = *< /!()*-/! /9 *"02 ^_894 #")* ! )A)* 0h5794H579$ e X !( # 4 Y! *!()*4#)* $=ZR " " )* 49)9# 2 ! H *! ; = *! ; (K * $&f*! : ""38 *! : -1 * !(4 * "3# $ G 4! #! 8 3" *: ! X3# : *: 9( * 9 57! " R ( g *88X!( 7#)* 02-/ * )V * 3# * ! 7A7 *! $ F;i #H 9K#)* *0@! 02# $7Z4/! " !( :;A!($&NR0B# X>j#)* *0B * 579)* 57! "#! ( * 7 *! "3: 9$&+,7 =! )* *4 #"02$&NP: *6 /9 ;)*! O ! )X5b *57 -/ *;K "02 < = *K# $ F H! ! K * ;! :;357 7;: "8 :;"# ;T$ k_$/S' *(X $

49

CYCLING:

THE

RU S S I A N

BREAKTHROUGH FOR CONTINUOUS IMPROVEMENT

l mn@opqrs(t;uv3ov w x(qx yzVq{v3rqto(mgt|4}_x s(t"t| ~Rotqtypqt"x s(s rqopqv3q{v3ox yw x s v3t| K otz*ov rrx uvt
t Catch the wave, and you'll be on top of the world! —The Beach Boys s

< otz*ov rrx uv3t;uv os tp*x(yzotw v rYx n2x yx r{x yz*/p*y"s qx n2p*qAv;s m=;v ot/ov qoyr 7ox qv rKot|v rrtoKPv o{tr{p*yr<mqtORrrx p*yOrqov yz*q{Oqop*x(yx yzvX6v;oq"|mtOrqp*oqA v "s x(|qAx(yzVp*q4q{v3p*z*v3t| rx qv v yH&x q{"p"zto;"ty/v yw {"ov rr1rpmr 6v;o{tr{p*yr;mgqt"x s s(rqop*qv3{x rYtx yq/p*y"p*"tyv3x s t/s v rrq{p*y" "tyr/v o 7v v mtH7x(s s/v3s x(|Aqx(yzg; 7tyr<m=q{v3pz*v3t|4q 7v yq m=rx jp*y7 7tyr <m=qA{vqx n2v mtOp*ovq{x oq m=rx "mv p*orts( 2Pv p*{/ox(z*{q7 ov p*n@ty ¡ {;mgw p*y¢ qmt7qAop*x y"{v pu*m=|s s/qx n2vp*y"otz*ov rrx yv;|Ax(yx qv;s m£¥¤2ttyv3yt<7r |torov &¦'q7v3p*ovw;v oqp*x y"q{p*q4x |mt"qoammtH7x s s/tys m=z*t"pw;;7p*or§<\ox v¨ |x z*{qv oov p*ox yz|top*y"x n2toqAp*yq4w tyqAv;rq7x s s/rv y"rx "7v v;rx(y"qop*x yx yz|toq{v p*qAqs(v Hytqv "©P{;mrx w p*s/v w p*qx ty"x(ov w qtoª'p*os(v«cx v v on2p*y"x y"q{vv z*x yyx(yzt| q{vRw v;yqo¬m®;ª6v;ox v;yw v3{p*rr{t;&y"q{p*q py7pq{s v qx w3n2p*y"w p*y"v3otz*{q qAt7q{v uv oam=qt7ytqw {"w tyx qx ty"x y"q{pq s v yz*q{"t| qx n2v &Py"x(|4q{vqop*x yx yzVx rqtt"ot s(tyzv;1q{vp*q{s(v qv4&x s s1v;w tn2vt;uv oqAop*x yv Oto;rqps(v3p*y37x(s s1s trvv yv ozm ¡ {v y"*qp*s x y,7prYrqx s(s1p*oty"t
50

´ µ¶ ·(¸ ¹º» ¹¼*½· »;¾K»X¿» ¹3À7ÁÂ·(ÃO¶ · ¼*¾¾K¼*ÄÅ· »;ÄA»;¾KÄÁO¸ Æ2ÇÂÁ;¿» µ» ¼*ÂK¼*ÈÄ» Â/µ» ¼*ÂÉÀ7Å» ¹ c ÇÂÁº*Â» ¾¾À&ÁÊ· Ã"Å¼¿»3¶ ÁÆB»3ÄÁ"¼¾¶ Â» » ¶ Å¸ ¹ºVÅ¼*·(Ä4¸ È ¼*¹;µgÁÄÅ»;Â¾ÄÂ» ¹º*ÄÅ"ÄÂ¼*¸ ¹¸(¹º ÆB»;ÄAÅÁÃHÀ7¼*¾Ê¾» Ã6ËÍÌ;Î» Â¸(ÁÃ¸ Ï ¼*Ä¸ Á¹"¸ ¾ÄÅ»½» ¾ÄÀ7¼µgÄÁ"ÄÂ¼*¸ ¹6ÐÒÑ3Å» Â» À&» Â»3º*Ê;µ¾ ¼ÂÁÊ¹ÃHÀ7ÅÁ,À7ÁÂÓ» Ã7ÄAÁ7ÄAÅ» ¸ ÂY· ¸ Æ2¸ Ä4»;¸ ÄÅ» ÂYÁ¹"Â» Ç¾ÁÂ¾¸ ¹º*· » ¾¼*· ·/ÄÅ»Ä¸ Æ2»3¸ ¹"ÄÅ» ¸ Â ÄÂ¼*¸ ¹¸ ¹ºÉ1½ÊÄ4ÄÅ»Mµ&Ã¸ Ã¹Ô Ä4· ¼*¾Äc· Á¹ºÉÌ3Â»;¶ ¼*· · ¾/ÑH» ÂÂ¬µ,ÑHÁÃÃÉÎÅÕ Ö,Õ(ÉÁ¹»PÁÈ'ÄÅ»RÈÁÂ» È¼*ÄÅ» Â¾ ÁÈ4×PÆB»;Â¸ ¶;¼¹7ÇÁ<À7» Â·(¸ ÈÄ¸ ¹ºÕ®ÌMÑHÅ»Xµ=» ¸(ÄÅ» Â½ÊÂ¹» Ã"ÁÊÄ4ÁÂº*ÁÄ ¼*¹"¸ ¹Ø<ÊÂaµ=ÁÈ4¾ÁÆ2»3¾ÁÂÄÕ ÑHÅÁ¾»ÁÈ4Ê¾À7ÅÁ"· ¼*¾Ä»;Ã"¼¹Ã"¶ Á¹Ä¸(¹Ê» Ã"ÄÁ"¸ Æ2ÇÂÁ;¿»3ÈÁÊ¹Ã7ÄAÅ¼*ÄÀ7»3Å¼*Ã"ÄÁ"¾Ä¼*ÂÄ ÁÊÄ ¶;Á¹¾» Âa¿¼*Ä¸ ¿» · µÙ_ÄÁ"Ê¾»3· ¸ º*ÅÄÀ7»;¸ º*ÅÄ¾ÈÁÂ¼RÀ7Å¸(· »3¼*¹Ã"ÄÅ» ¹"º*Á"Á¹"ÄÁ"ÄÅ»3¸ ¹¶ Â» ¼*¾¸ ¹º*· µ Å»;¼¿¸(» ÂÇÁÊ¹Ã¼*º»;ÕÑHÅ»;¹É/ÈÁ·(· Á<À7¸ ¹ºV¼Æ2» » ÄÉÀ7» Ô(Ã"¼*· À7¼µ¾Ä¼*Ó»3¼V½Â» ¼*Ó"½» ÈÁÂ»¶;ÁÆVÚ ¸ ¹º½¼*¶ Ó"ÄÁ"½»;º¸(¹"¼*º*¼¸(¹HÀ7¸ ÄÅ"· ¸(º*ÅÄÀ7» ¸ º*ÅÄA¾ÕÌ ´4µ¶ · ¸ ¹º¸(¾¼*½ÁÊÄ ¼º*Â¼*ÃÊ¼*·/½Ê¸ ·(ÃÊÇ"ÁÈ ¸ ¹Ä» ¹¾¸ Ä µ=ÄÁ"¼VÇ»;Â¾Á¹¼*·1½» ¾ÄÉ1¼*¹Ã"ÄÅ»;¹"¾Ä¼*ÂÄAÚ ¸ ¹º¼*· ·/Á;¿» ÂÀ7¸ ÄÅ"» ¼*¾(µÀ&ÁÂÓÁÊÄ¾Õ7ÛP¾¸ ¹ºÄÅ»3» ¼*Â· ¸(» Â¾Æ2» · ·/¼¹¼*· ÁºµÉ/Á¹¶ » µÁÊÂ¹Á¾» Å¼*¾¾ÄÁÇÇ»;Ã"Â» ¾ÇÁ¹Ã¸ ¹ºÄÁ7ÄAÅ»3¼*ÂÁÆB¼V¼*· ÄÅÁÊº*Å7¸ Ä¾¸ ¹Ä» ¹¾¸ Ä µ=Å¼*¾½» » ¹"¶ Â¼*¹Ó» Ã"ÊÇÉ µÁÊO· Á<À7» ÂÄÅ»¾Ä¸ Æ2Ê·(¼Ä¸(Á¹ÉÀ7¼*· Ó"ÁÊÄ4ÁÈ4ÄÅ»ÂÁÁÆ@Ç» ÂÅ¼*Ç¾Õ7ÜPÁÊÂK¾aµ¾Ä» ÆhÀ7¸ ·(· ½» ¶ ÁÆB»3Â» ¾ÇÁ¹¾¸ ¿»ÄÁ"ÄÅ»¾Ä¸ Æ2Ê· Ê¾¼*º*¼*¸ ¹Õ=ÝBÁ<À]¸ Ä4¸ ¾YÄA¸(ÆB»3ÄÁ"½Ê¸ · Ã"ÊÇ"ÄÁ"¼¹»XÀ Ç»;¼Ó6ËO×\¾ÆB¼*ÂÄ4ÇÁ;À7» Â· ¸ ÈÄ» ÂÄ µÇ¸ ¶ ¼*· · µ=Ä¼*Ó» ¾Y¼YÀ7» » Ó7ÁÈÈ4¼*ÈÄ» Â¼VÆB» »;ÄÉ1ÄÅ» ¹"Å»Â» ¾ÊÆ2» ¾ Å¸ ¾ÄÂ¼*¸ ¹¸(¹ºRÀ7¸ ÄÅ"· ¸(ºÅÄÀ&» ¸ º*ÅÄ¾Õ&Þ*ÁÆB»3¸ ÂÁ¹"Å» ¼*Ã¾Y¶ ¼*· ·/ÄÅ¸ ¾YÇÂÁ¶ » ¾¾ß ¾ÁÈAÄ» ¹¸ ¹ºÊÇà(Õ Þ*· Á<À7· µÉ1Á<¿» Â¼Ç» Â¸ ÁÃOÁÈ4» ¸ º*ÅÄ4ÄAÁ"¾¸ á Ä» »;¹3À7»;» Ó¾É1Å»½Ê¸ ·(Ã¾ÊÇ"ÄÅ»3ÇÁÊ¹Ã¼*º*»Ê¹Ä¸(·1Å» Ç» ¼*Ó¾À7¸ ÄÅ"¼¹»XÀ]Ç»;Â¾Á¹¼*·1½» ¾ÄÕÑHÅ» ¹"Å»3¾Ä¼*ÂÄA¾¼*·(·1Á<¿» ÂÀ7¸ ÄÅ"¼RÀ7» ¸ º*ÅÄ4¾· ¸ º*ÅÄ· µ Å»;¼¿¸(» ÂÄÅ¼*¹"¸(¹"ÄÅ»3½» º*¸ ¹¹¸ ¹ºÁÈ4ÄÅ»3ÇÂ»X¿¸ ÁÊ¾¶Xµ¶ ·(» Õ&âc¸ Ó»3¼VÓ¼*Â¼Ä»3Æ2¼*¾Ä» ÂÀ&ÅÁ"Å¼*¾ Â» ¼*¶ Å» Ã"º*Â»;¼Ä¹» ¾¾¸ ¹"Å¸ ¾¼*ÂÄ ¼*¹Ã"ÄÊÂ¹¾¸ ¹"Å¸ ¾½· ¼*¶ Ó"½»;· Ä4ÄÁHÀ7»;¼Â¼V½»;º¸(¹¹» Âà ¾1À7Å¸ Ä» ½» ·(Ä'¼*º*¼¸(¹Õ ´ µ¶ · ¸(¹ºV¸ ¾ÄÅ»3Ê· Ä¸ Æ2¼Ä»3ÈÁÂÆ2Ê· ¼VÁÈ ¾ÄÂ» ¹ºÄÅHÀ7Å¸ ¶ Å7¾Ê¶ ¶ » » Ã¾À7Å» Â»3ÁÄAÅ» ÂÆ2» ÄÅÁÃ¾É c ÁÈÄ» ¹"¼V· ÁÄ Æ2ÁÂ»¶;ÁÆ2Ç· ¸(¶ ¼*Ä» ÃÉ/È¼*¸ · Õ=Ö,ÁHµÁÊÂ¾» · È ¼È¼¿ÁÂ¼*¹ÃãØ<ÊÆBÇ"Á¹"ÄÅ»½¼*¹Ã<À7¼*ºÚ Á¹3À&¸ ÄÅOÄÅ» À7ÁÂ· Ãà(¾K¾ÄÂÁ¹º*» ¾ÄcÇ» ÁÇ· » Õ7ÜPÁÊ3À&¸ · ·1º*¼*¸ ¹O½»XµÁ¹Ã3µÁÊÂ/À&¸ · Ã» ¾Ä4ÃÂ» ¼*Æ2¾Õ ÜcÁÊ3À7¸ · ·1¾ÊÈÈA»;ÂãÈ»XÀ7» ÂÉ¸(È'¼*¹<µÉ¸ ¹Ø<ÊÂ¸ » ¾ÕOÖ,ÂÕ<äÁ¾» ÇÅOå2ÁÂÂ¸(º*¼¹É¼â'Á¾ã×P¹º*» · »;¾ã¶ Å¸ ÂXÁÚ ÇÂ¼*¶ ÄÁÂÀ7ÅÁ"È¸ á6» ¾ÊÇ"ÆB¼*¹<µ=» ·(¸ Ä»3¼ÄÅ· » Ä» ¾É/¶ ÁÊ· Ã"¹ÁÄ Å»;· Ç"¹ÁÄ¸ ¶ ¸(¹ºVÄAÅ¼*Ä4ÄÅÁ¾»6À7ÅÁ ¶Xµ¶ ·(»ÄÅ» ¸ Â·(¸ ÈÄ¾»Xá6Ç» Â¸ » ¹¶ »3¼· ÁÄ4È»XÀ&» Â¸ ¹Ø<ÊÂ¸ »;¾ÄÅ¼*¹"ÄÅÁ¾» À7ÅÁ"ÃÁ"¹ÁÄÕ&ÎÁ;À7»;Â· ¸(ÈAÄ»;Â¾ À7ÅÁ"Å¼¿»3½»;» ¹"ÇÂ¼*¶ Ä¸ ¶ ¸(¹ºV¶Xµ¶ · ¸ ¹º¶;ÁÆ2Ç»;ÄA»3¼*Ä ÄAÅ»3¸ ¹ÄA»;Â¹¼*ÄA¸(Á¹¼*·/· »X¿» ·/¸ ¹"ÄÅ» ¸ ÂÈÁÂÄ¸(» ¾ ¼*¹Ã"»X¿» ¹"È¸ ÈÄ¸ » ¾ÉÀ7Å¸(· »3½ÁÃ;µ½Ê¸(· Ã»;Â¾À7ÅÁ"¼*· À7¼µ¾ÇÊ¾Å"ÄÅ»3Ç» Ã¼*·/ÄÁ"ÄÅ»3Æ2» Ä¼*·/½ÊÂ¹ ÁÊÄÉ/º*» Ä4ÅÊÂÄÉ/¼*¹Ã"æÊ¸ Ä4¼*Ä Å¼*·(È4ÄÅ¼*Ä ¼*º*» Õ

t Cycling is the ultimate formula of strength which succeeds where other methods, often a lot more complicated, fail. Do yourself a favor and jump on the bandwagon with the world’s strongest people. s

× ¶ ¶;» ÇÄ ÄÅ»3¹» ¶;» ¾¾¸ Ä µ=ÄÁ"Ä¼*Ó»¼V¾Ä» Ç"½¼*¶ Ó"¸ ¹"ÁÂÃ» ÂÄÁ"Ä¼*Ó»3Ä À7Á"¾Ä» Ç¾ÈÁÂ(À7¼*ÂÃÕ R Ñ3ÅÁ¾»6À7ÅÁ"¸ ¹¾¸ ¾Ä Á¹"¾Ä» ÇÇ¸ ¹ºVÁ¹· µ=ÈÁÂ(À&¼ÂÃ"¼*Â»6À7¼*· Ó¸(¹ºVÁ¹7¼ÄÂ» ¼*ÃÆ2¸ · ·(Õ&çÈ Å¼*ÂMÃ À7ÁÂÓHÀ7¼*¾¼*· ·/¸(Ä4ÄÁÁÓ"ÄÁ"º*» Ä ¾ÄAÂÁ¹º*É/ÄÅ» Â»6À7ÁÊ· Ã7¹ÁÄ4½»3¾Ê¶ Å"¼VÄAÅ¸ ¹º¼*¾¾ÇÁÂÄA¾Y¾¶ ¸ Ú » ¹¶;» Õ&Ý2ÁÉ/ÇÊ¾Å¸ ¹ºVÄÅ»3Ç» Ã¼*·/ÄÁ"ÄÅ»3Æ2» Ä¼*·/¼*· ·/ÄÅ»3Ä¸ Æ2»6À7¸ · ·/º*» Äµ/ÁÊ"¹Á;À7Å» Â»È¼*¾Ä¨Ë ×P¹Ã"¸(ÈµÁÊÂÅ» ¼*Ã"¶ ¼*¹¹ÁÄ4Ä¼*Ó»3¸ Ä4¼*¹ÃHµÁÊ"¶ ¼*¹¹ÁÄ4Å» · Ç"ÇÊ¾Å¸(¹ºYµÁÊÂ»X¿» ÂÚ¾ÁÚ¾Ä¼*½· » · ¸ Æ2¸ Ä¾»X¿» Âaµ=Ä¸ Æ2»6µ/ÁÊ"ÄÂ¼*¸(¹É/¾»;»¼ÄÅ» Â¼Ç¸ ¾ÄÕ

51

è é;êé3ë ìíVî ïðñò é3ïó ñï<ô7é êò ë óõë ö÷îXøî ò é;ìóïêøïð"õï"î ùïïìé3óêïúhô7ùë î ù"í*êé3ìùïêõû B ìaô7é é õû/í*öü"üï"öïõ4õí*ýéí*ö"í*ü<þ/í*öî é ü"ú2í*õù"üé ÷*êé é3õï"óAïò ò(ï;ôHÿ

The Linear Cycle

t Cycles vary in length but generally should consist of no fewer than eight workouts. s

õí*êõ4õùéîXøî ò(é ô&ë õù"ïöé3ìé õ ïó óë þéêé ñì ô7ë õù"íî;ïú2óïêõí ò é6ô7é ë(÷ùõÿ ïó øïðêé ìõ ìé õ ïó óë þé Pë ìíV÷*ïïü"ìõAí*êõë ö÷ñò(í*î é ûðõøïð"üï7öïõ4öé é ü"õïé ìï7é í*î õÿHùé ô&é ë ÷*ùõøïð"î ïðò ü"é í*ìë(ò ø=üï"õé ö"êé ñì'ô7ë õù"ë ìí ïðõ4êë ÷*ùõ õï"ìõí*êõô7ë õùÿ íøøïðOùíþéò ë(óõAé;üOí*öOé ú2ñõ ø íêû1ïê"!"ñïðöüìû1í*öüOüë(üOóë þéêé ñìÿ$#õcóé ò õ4ò ë(÷*ùõÿ$%Rïð í*üüé ü"õ ô&é öõ ø=ñïðöüìÿ õë ò ò/íóAé;íõùé êÿ$Oí*öüO÷*ïë ö÷ìõêïö÷ÿ&"óé ò õ4÷*ïïüû'ðõøïð ìõíêõ4öïõë î ë(ö÷ë(õAÿ%Pïð"üé;î ë üé3õïOí*üü)(<ðìõ4íò ë(õAõò(éú2ïêé ô7é ë(÷ùõÿ* Oóé;é ò ì (<ðìõ4êë ÷*ùõÿ %cïðOî ïðò ü"ùíþéüïöéõé ö"êé ñìô7ë(õAù"õùë ìô7é ë ÷*ùõAû ðõøïðOýöï<ô+é õõé êÿ$,'é;õ4ë õ-éõùé ìõíêõë ö÷Yô7é;ë ÷*ùõ óïê'ø/ïðêóë êìõ ñï<ô7é êîMø/î;ò /é ."001ÿ

Ré ìõ4óïêíóéXô]ú2ë öðõé ìû1í*öü"üï"íöïõAùé êìé õ ïó óAë þéêé ñìô7ë õù& ïó õAùé6ô7é ë ÷*ùõøïð ù íþ/é(<ðìõ4ðìé ü.&01ÿ2,ï7öïõ-éñé üí*öõë î3í ïðõ óêí*î õë(ïöì43/êïðöü"ðñ"õùé3öðú5é;êìÿ Hùé3ò ë ÷*ùõé êìé õ4ë ìõùé êéõï"üïðò(éõùé ô7ïêýò ïí*üHô7ë õùïðõ4õë êë ö÷Røïð"ïðõû/é ìñé î;ë í*ò ò øgë ö õùéé öü"ïó4õùé3îXøî ò é6ô7ùé ö"õùé3óë êìõ ìé õ ÷*é õìüï<ô7öêë ÷*ùõ-êðõAí*ò(ÿ 6

ü ü"óë þ/é3ñïðöüìõï"õùé3óë êìõ ìé õ éXþé ê(øVô7ïêýïðõAû/í*öü"êé î;íò(ë êí*õé3õAùé3ìé î ïöü"ïöé í*î î ïêüë ö÷ò ø*ÿ

7'é óïêé øïðOýöï<ôbë õû/õùë ö÷*ì/ô&ë ò ò1÷*é õ4ùé íþ*øÿ$2,ï"öïõ4í*õõé úBñõ4íêé;ñOðöò(é ììøïð"í*êé î é êõíë(öHøïð"í*êé÷*ïë ö÷Võï"úBí*ýé3ë õ4ë ö7÷ïïü7óAïêú98;:ðìõ4üêïñ"õùé3êé ñ"ïêêé ñìõùí*õ

øïð"ùíþé3öïõ4ú2í*üé3í*öü"î í*êê¬øgïö7õAùé3îXøî ò é3ðöõë òøïð"í*êé3üï;ô7ö"õï7õ ô&ï"ïêYõAùêé;éêé ñìÿ 6 öïõAùé êïñõë(ïö"ë(ìöïõ4õï"ñé í*ý"í*õ4í*ò ò(ûðõ4õé êúBë(öí*õé3íîXøî ò(éïöî;é øïð"ùíþé3úBí*üé3íò ë(õAõò(é ÷*í*ë öû1ìíø=óë þé3ñïðöüìñé êò ë óõû/ï<þ/é;êíñêéMþ/ë(ïðìïöé ÿ

<

øî ò é ìþí*êaø=ë ö"ò(é ö÷*õùðõ ÷é;öé êí*ò ò øgìùïðò ü"î ïöìë ìõ4ïó4öï"óAéMô7é êõùí*ö"é ë(÷*ùõô7ïêýïðõìÿ î ïúBñé õë õë þé3ò ë óõé êùí*ìõïOñò í*ö"ùë(ìKîMø/î;ò éë ö"í*ü<þ/í*öî éõï"ñé í*ýOë(öOíî ïú2ñé õë õë(ïöÿ$%Pïð"üï öïõ'öé é;üBõïô7ïê;ê¬øgí=ïðõ4ë(õÿ&è2ï;ô7éXþé êøïð"ìùïðò ü"öïõé3ùï<ô[ô&é ò ò/îXøî ò é ìïó4üë óóé êé;öõ ò é ö÷*õAùìô7ïêý7óïêøïð"í*öü7õAêaøgõAï7ñò í*ö"í*î î;ïêüë(ö÷*ò ø*ÿ

6

52

Here is a hypothetical linear cycle: Workout Number 1 2 3 4 5 6 7 8 9 10

1st set Weight x 100 x 105 x 110 x 115 x 120 x 125 x 130 x 135 x 140 x 145 x

reps 5 5 5 5 5 5 5 5 4 2

2nd set Weight 90 95 100 105 110 115 115 120 125 130

x x x x x x x x x x x

reps 5 5 5 5 5 5 5 5 5 5

>@?ABC4?DE DF G H ?AF IJELKNM;F OQPRSM IUT VW XYZMX1R[$?CL\?AR]'DARGN?A$IM/H/OQIM/I$RS?$BF E^GO R H/?Z_LM/C`KNE=RO KM;E ZI_4E^KNM/IO R-P?C"E Z?RJM/CHGNH/F M/abcE=\MdEePM[fIE^GN_?PP]'E ZI_LRE C4R-E Z?RJM/C HGNH/F M[$O RJEg_4FQO h JRF G JM/E^KOQM/CN[$M/OQh=JR-RJM/ZRJMdBCLMKNO ?A_?ZM/a iR-j5O h JR1F ??\FQO \MdRJO _Lk Workout Number 1 2 3 4 5 6 7 8

9

1st set 2nd set Weight x reps Weight x 110 x 5 100 x 115 x 5 105 x 120 x 5 110 x 125 x 5 115 x 130 x 5 115 x 135 x 5 120 x (135x5 is your old limit.) 140 x 5 125 x 145 x 5 130 x (145x5RM—your new best set of five a 10 pound gain is awesome!) 150 x 3 135 x

reps 5 5 5 5 5 5 5 5

5

bcJM;M/ZI?P1HGNH/F M/a lm_NGN?A_4M/M ]'RJM;HGNH/F M;_4RE CLRM/Ic[$O RJPE O CLF G M E=_`Ge[$?CL\?AR_E ZI h E O ZM Ijn?j5M/ZRAjna iR-\M/BR1h M/RRO Zhgj5?CLMdOQZRM/Z_4M;AZRO FOQR-H/AF j5O ZE=RM/I$O ZEgZM[fBM/C4_L?Zpo E FC4M/H/?CLIa>m?AJE^KNMdE IIM/IUT WB?AZI_RS?cGN?ACDM/_LR-_LM/R-?P-PO KM;O ZM/O h JRp[$?CL\?ARS_L] [$JO H JjnE^GJE^KNM;RE \M/ZcGN?AE Z G [$JM/CLM;PSCL?jqR [$?R?ZO ZM[$M M/\_Lalrh CLM/E R-OQjnBC4?0KNM/o j5M/ZRts5>m?ACjnA_4H F MdR?ZM1[$O F FH/M/C4RE O ZF G C4M PF M/H/R-O Ra

53

u vwx/y4zL{| vw{}| {-yLx/z4~ {zN$ QN| y` yLx/yLz4v{x/yLz4v| vw$SyLqN/ x;{N/ x/ }Q x;| v| w N| v/x w {x/yQz/v{x/v{p$Q{}|e Nx;~vw | vv} zx/v }yLx/zLz v { $x/ Nx$x/x/z4|gx/ Qvvx/y v{}| {-x/y4Qw-{ 5x;n|^| ww { ~vwz{} zy}x/y wx/| wc}xdwx/| wQ {p$Q | $|^NzyL yLx/zLz|=zL{x/y{}|=v${S}x;yLx/z4zx//| ~z4xN~yvx/~yL /| x/SQ/ x/vN'y"{}xd| Q { {y4x//yL~ {-| z"5~/}5~zL/ x;| z"zLz4QQx/' z} }x/y vcN~y ~x/yw |=vw{}~z}| z x/zLzy4yQny40Nx/5x/v{ | {}5| {{Sx y4z{ mww v 0 ~vwz{S$|e~vwwx/| w {-Qzv |e v/y4x |=zLx/=$} x; {1 z|} vg y|g$~vwy4x/zLz4 5vx;-{}xdQn |={Qvz z{}| {pN~ywx/| wQ {-N/Qx;n }{-~{` y^~vcN~yyLx/z4z x/5z`$x/| {'{yLx/| {-{}x/| z{ $ vwx/x/vwx/v{-N/Qx/z4v /nx/{ { Nx; {x/yLz}|LNx;{ {| {}xd{yL~Qxd-5| {/}Qvg{}x/5

t If you have skipped more than a week of lifting, or simply are having a really bad day, back up two or three workouts and resume your cycle. s

c}x/y4x;| y4x;{ 5x/zN$}x/v| v Q vx z4zy|e{yL x/x/zNN~|^$|^SyLq{}x;^N v x/y{}| v N~c$| v{x/w pN~}|^Nx;z4 x/w5y4x;{}| v|m$x/x/1 { v=yzL 5 | y4x;}|LNQvg| y^x/| | ww|^N'| /~{ $y"{}y4x/x$yL~{z| vwyLx/z4~nxN~y"N/Qx/$ - v{}x |= Nx;x¡| n xN~$}| w|g{ $c$x/x/$=| | {x/yNyL~{1¢£}x/yLx; zN$}| {pN~w¤ Workout Number 6 7 8 9 10 11 12 13

1st set 2nd set Weight x reps Weight x reps 135 x 5 20 x 5 a two week vacation in Russia (you are brave!) 125 x 5 115 x 5 130 x 5 115 x 5 135 x 5 120 x 5 140 x 5 125 x 5 145 x 5 130 x 5 150 x 5 135 x 5 (your new best set of five; a 15 -vs. 10-pound gain!) 155 x 2 140 x 5

¥¦x/zLz4nx {SQnx/z@~c$Q y4x/| /}$|e} }x/yx/| QpN~${S| x;|ezL{x/| /$ v{}x;5 ww x 1{S}x;N/ xp§¨=0N x/{1z4{~wQx/zwx {Sx y45 vx/w{}| {1z4~/}c$|^Nx;N/ v ©ª|=zz4x/w${{}x |=zL ; Qvx/| yN/Q v ©ª z} } x/x/ {S Nx/«x/x/y4x/x;{x¡x y4 5x/v{p$Q{S}{}x/zLxd¬QN/ x/z QvzL wxd|eN/ x/xNx/v pN~wv{1}|^Nxd{{|=xd{yL| vQvey4x/| z4f¥~/~ w|= S }x/yLxd| vw{}x y4x$}x/vcN~| yLx;}|^N ve| v-w|^¤

54

The Flexible Wave Cycle Workout Day Mon Tue Wed Thur

Fri Sat Sun Mon Tue Wed Thur Fri Sat Sun Mon Tue Wed Thur Fri Sat Sun Mon

Tue Wed Thur

1st set 2nd set Weight x reps Weight x reps 200 x 5 180 x 5 205 x 5 185 x 5 210 x 5 190 x 5 200 x 5 180 x 5 (feeling fatigue from three days of training, decided to back off) 205 x 5 185 x 5 off off 210 x 5 190 x 5 215 x 5 195 x 5 210 x 5 190 x 5 —too tired, late night 215 x 5 195 x 5 220 x 5 200 x 5 off off 225 x 5 205 x 5 230 x 3 205 x 5 215 x 5 195 x 5 (you feel that you can hit 230x5 on a second try) 220 x 5 200 x 5 225 x 5 205 x 5 off off 230 x 5 205 x 5 (you were right, but 230x5 was very exhausting and you take a step back to recover for another push) 220 x 5 200 x 5 225 x 5 205 x 5 230 x 2 205 x 5 (you could not repeat your Monday workout; it happens. You have milked this cycle dry. Time to wrap it up.®

t Understand that results will vary from person to person and from cycle to cycle. While an advanced lifter is content with a five pound gain on his bench press in twelve weeks, a beginner in that period of time may add fifty pounds to his or her dead. s

¯ °²³°´Q´ °0µ+¶e·5°²4¸;°²L¹ ¶ º» ¼ ¸/½¶ ¾¾²4°¶ ¿/ÀÁ³°²»QºÂLÃ¶=º¿/¸;³°Ä²Â4Ã¸/¾Â³°²`µ$¶ ²4½¶ º½ ± ÃÀ²4¸/¸Å¶ ¿/ÆÇ

55

The Structured Wave Cycle

t Because an effective cycle generally lasts between eight and sixteen workouts, five pound jumps each workout would be too much for this trainee. s

56

Workout Number 1 2 3 4 5 6 7 8 9 10 11 12

1st set Weight 200 205 210 215 205 210 215 220 210 215 220 225

x x x x x x x x x x x x x

reps 5 5 5 5 5 5 5 5 5 5 5 3

2nd set Weight 180 185 190 195 185 190 195 200 190 195 200 205

x x x x x x x x x x x x x

reps 5 5 5 5 5 5 5 5 5 5 5 5

@È É/Ê/Ë ÌÍ4É;Ë ÎÉ/ÏÏÉ/Ê/ÐÑ ÒNÉ;ÊÓNÊ/Ô É;Õ É/ÎÉ/Ö4Ë Ô Ô Ó Ô Ë ÍLÐÍ×É Ð ØÉ/É/ÎÉ/Ñ Õ ÙÐ-Ë ÎÚÍ4Ñ Û1ÐÉ/É/ÎÜØ$ÝÖLÞÝÌÐÍLßÏÑ ÒNÉ à ÝÌÎÚ)á0Ìâ à ÍÉ/Ë Ê ÙcØ$ÝÖLÞÝÌÐØ$ÝÌÔ Ú$×É;ÐÝÝâ5ÌÊ/ÙÏÝÖÐÙÑ ÍÐÖLË=ÑQÎÉ/É ãäcÙÉ;â5Ë^ÛØ$Ñ Ô Ô×É Ö4É/Ë Ê/ÙÉ/ÚÐÝÝ$Í4ÝÝÎßÎÝÐ-Ë Ô ÔQÝ Ø$Ñ ÎÕeÝÎÉ;ÐÝ×ÌÑQÔ ÚÉ/ÎÝÌÕ ÙÝÏØ$ÙË Ð1ÝÎÉ;ÏSÉ Ô Ô Ý0Ø+Ë à ÐÔ Ó ÎË â5É/Úå Õ Ë=ÑQÎÑQÎÕeâ5Ýâ5É/ÎÐSÌâ5ã æ$ç ÝânÉ à É/Ý à ÔQÉdÌÍLÉdÐÑ Î0ÓNß'ÝÎÉ à ÝÌÎÚË ÎÚÉÒNÉ/ÎÔ ÑQÕ=ÙÐÉ/Ö ß à ÔQË=ÐÉ Í"ÐÝÍLÝÔ ÒNÉdÐÙÉ à Ö4Ý×ÔQÉ/ânãèÜÝÎæ Ð-×ÝÐÙÉ Ö4ãÜé=ÌÍLÐ-Í4ÐË^Ó Ë Ð¦ÐÙÉdÍLË=â5É1Ø$É/ÑQÕ ÙÐ-ÏÝÖÐ Ø$ÝÝÖ ÉÒNÉ/Î$ÐSÙÖ4É É1ØÝÖLÞÝÌÐÍLßÐSÙÉ/ÎË ÚÚÏÑ ÒNÉ à ÝÌÎÚÍLãç Ý0ÒNÑ É/Ð1ÉÛ à É/ÖLÑ É/ÎÊ/É à ÖLÝ ÒNÉ/ÚÍLÐÉ à ÊÓNÊ/ÔQÑ ÎÕ ÐÝ×ÉdËÒNÉ/Ö`Ó à Ý0Ø$É/Ö4ÏÌÔ'ÍLÐSÖLÉ/ÎÕ ÐSÙ×ÌÑ ÔQÚÉ/ÖLã$ê5É/ÖLÉdÑ Í"ËeÙ0Ó à ÝÐÙÉ/ÐÑ Ê Ë=ÔÍ4ÐÉ à ÊÓNÊ/Ô ÉdÏÝÖ"ÍLÝâ5É/ë ÝÎÉØ$Ñ ÐÙËgÐSÝ à ÍLÉ/Ð-ÝÏ-ÏÑ ÒNÉØ$Ñ ÐÙUì0íí à ÝÌÎÚÍîì0íí0Û1ïðmñòtó The Step Cycle Workout Number 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

1st set Weight 80 80 85 85 90 90 95 95 100 100 100 105 105 110 110 115

x x x x x x x x x x x x x x x x x

reps 5 5 5 5 5 5 5 5 5 5 5 5 5 4 5 3

2nd set Weight 70 70 75 75 80 80 85 85 90 90 90 95 95 100 100 105

t

x x x x x x x x x x x x x x x x x

reps 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

Greater strength gains, higher safety, fewer hard workouts… If you have a better deal than cycling, keep your Brooklyn Bridge for yourself! s

ôÏÓNÝÌcØ$ÑQÍ4Ùß=ÓNÝÌÊ/Ë ÎÍ`Ø$Ñ ÐÊ/Ù$ÏSÖLÝâqÝÎÉ;×Ë ÍLÑ Ê;ÉÛ1É/ÖLÊ/Ñ ÍLÉÒNË=ÖLÑ Ë ÐÑ ÝÎÐÝË ÎÝÐÙÉ Ö4õªÏÝÖ Ñ ÎÍLÐSË ÎÊ/É/ßÏÖ4ÝâÊ/ÝÎ ÒNÉ/ÎÐÑ ÝÎË ÔÐÝÍ4Ìâ5ÝÚÉ Ë=ÚÔ Ñ ÏÐÍLõË Ð1ÐÙÉ;×É Õ=ÑQÎÎÑ ÎÕeÝÏ-ËgÎÉØfÊÓNÊ/Ô É ã ö1ÝÌÊ/Ë ÎË Ô ÍLÝÐÖ4Ë ÚÉ;ÝÎÉdÐ Ó à É;ÝÏ-ËeÊÓNÊ/Ô É;ÏÝÖË ÎÝÐÙÉ/ÖLß'ÍLË^Ó Ô Ñ ÎÉ/Ë Ö"ÏÝÖØ$Ë^ÒNÉ/ã÷5ÐSÙÉ/Ö Ê/ÙË ÎÕ É/ÍË Ö4É;ÎÝÐ-Ö4É Ê/Ýâ5â5É/ÎÚÉ/ÚãömÝÌÙË^ÒNÉdÐÝÏÝÔQÔ Ý ØfÐSÝÝânË Î0Ó Ö4ÌÔ É/ÍÐÝânË ÞÉdÐÙÉ/â Ö4Ñ Õ ÙÐã ø Ö4É Ë=ÐÉ Ö"ÍLÐÖ4É/ÎÕ ÐÙÕ Ë Ñ ÎÍ4ßÙÑ Õ ÙÉ/ÖÍ4Ë ÏÉ/Ð ÓNß'ÏÉØ$É/ÖÙË=ÖLÚcØ$ÝÖLÞÝÌÐÍ=ùúôÏpÓÝÌÙË^ÒNÉdËe×É ÐSÐÉ Ö ÚÉ/Ë ÔÐÙË ÎÊÓÊ Ô Ñ ÎÕ ß'ÞÉ/É à ÓNÝÌÖÈ¦Ö4ÝÝÞÔ ÓNÎÈ@ÖLÑ ÚÕ=É;ÏÝÖNÓNÝÌÖ4ÍLÉ/Ô Ïtû

57

H Y P E R I R R A D I AT I O N :

H O W TO B O O S T S T R E N G T H A N D S A F E T Y

üný þÿý ý$ý þ -ÿÿ þ $ý þ ÿ ÿ Lþ! "# $ ý %ÿ $ &þ $ þ '#( *)1ý ,+ -. / /ÿ 4ý.+ 04ý,-. *) ý $ -.5ý1 ÿ 2 34 35 ÿ /ý '76"ý=8 þ #34Qþ /ý 9ªý Lý 9ªþ /ý :þ # þ ÿ /ý ÿ +;&þ nÿ $ þ ý 8 þ *)1þ þ $ 1 ý þ 5ÿ $ " ÿ 2ý $ 1< mþ $ þ 4ý $ þ ' t Employing every tooth and claw In the awfullest way you ever saw… —E. Field s

= ! -þ +ÿ /ÿLý>+ 04ý,ý/ý ?4ÿ -># / þ @ÿ ;ý QþSþ 1 þ& #ý $ 1 þ '>6"/ *)þ* $ ý>+þ# þ/ý $ " ÿ 3fþ ÿAý ÿ 5ÿ $ þ $ ý;þ %5ýB)8 , CA ÿDLþ 0 þ& þ4ý 0 $ þ ý 4 ý/ þ '#E þ ý , L þ þ&GFHF7E $ þSÿIJ'.E þK " þ!dþ / ý þ

ÿ8 ÿ $ !+ÿþ D ,/þ 0 þþ& ý ý>,, 0H ý >L M /þK 4þý4þ:# þ LýQý=þ 'OP ÿ $ ý %! 1þ D+ , % "ý . þ 4þ 0 þ N ý,+ 0# 4þ2 4 þ þ ý> 42 0 0* ! /5ÿ $ D þ %+ ýB' = ,+ @ ÿC; þ2 ý2 ý#

ý ÿ++ 2 34I)8 $ ý *) ÿý>2ý 0 ÿþ

ý þ>L%QN þ +Lý ý þ - ýR0># þ þ þ $ @ ÿ; þ& ý þ ýR

ýB04ý þ $ ý þ& L þ 0 þ2 4 þ'4S 3# þ# TE1þý=ÿ0 þ1þ $ + þ !+ , + 4þ1ýeþ + $ ý $ /ý 1 þ& + ÿ

þ 2 $ + þ Lþ þ ,mþ*$ þ# þUL E ý þ þ þ + ÿ& $ /2ÿ 0R $ þþ *WV ý þ < ý þ Kþ $ @ÿ Lýný þ $ ý> 4 $ ý># 1 ÿþLý/þ 2344þý2 C 0eþdþ4ý K 2 3ý % 2 < 0/ ýB e 0 ý 2 ÿ $ 0>'4EL ÿ00L þ-þ ý þ: ÿ!, ý þ þ& 4 þ1þ4 ý/ þ ý> $ þ 8 +Lý> ý þ "# þ2 ý2 ÿ!2 $ ÿ' ( 4þ

ý* $ ÿ þ;ý $$ +þ& V 0 !K-X ÿ 2 3 ÿ+ 0þ-ý

$ /ý þ 0#Qþ" ÿ 2ý $ 1'>YZ $þ& 0 4þýLþ0/þþ 0ý 5ÿQþý> ÿ ? þ 3# 0>; • squeeze the weight as if you are trying to crush it to pulp; • squeeze your glutes as if pinching a coin with them; • tighten your abs as if bracing for a punch.

O[ ÿ"# ýB; ý /ýþ ,/ þ0Lý þ& 0G ÿý2ý 0 ÿþ þ þ;ý $ þ : ÿ & 3fþ ý3 $ 1þ ý þ1ý4ý þ0/ý þ8\ýLý þ ü5ý>1ýBNýný;D] ( 4þ 0 þý 4þý2 þ -.Q þ $ Lý þ ýBdþ/ 0eþ&ý þ-þ $ $ þ 0eþ ýB'ý þ& ý> ÿ 4þ1ý> + 2'^]

58

1. The cheat curl Ñ For HMO members only

2. The regular curlÑ Quite safe, but weak

3. 3. The hyper curlÑ Heavy and strict. Accept no compromises!

_,`abAcdefgBhbid`bj&fbjfkbblb akbj8m,d hblnjfbAo#bpqfjo#p r rpm!m,bip gjbr c?gasep k^b o#fpm!lp agrr p qfj`blltuPde"o#p rr.vb/gvr b/jdakg`wdejgRx&bIoyb*zAjkgkb{l|}g`iid%pjp ` cdek vbljxdkmTb*hbk>~,uGdekDvdi3co#p rr.xkb bb/p `gkdawfgki{dlpjp d`dxm!gBzAp m,em lgxbj ctH5fb`%jfbPkb{lDqbjfgkibkn.jfb/vb r rXo#p r r.lr d3oyid3o#`%vej:o#p r r.wbb{%m,d hp`q lrd o#r co#p jfdejg`3c4gllp ljg`abdxvdi3c4N`qr p lfvbagelbj&fbvdi cRo#p r rqbj8b*hb`m,dkb vkgab it/"g>rw,g>vdejNlgx&b j c ~

59

t Learn the ‘anti-isolation’ technique, stabilize your body by overall muscular tension, and your odds of getting injured will plummet faster than Dow Jones on ‘Black Monday’ s

Hyperirradiation_“Cheering”, not “Cheating”

[! >NN >,H ,N N B [# N # N# ? #> 8 !3# 8 ^3 > A##& &, R ># & & H "/ %, ¡ ¢ £ ¤! *¥8 * R / 4 / ^3 ¦[>3£ ¤. §> ¨A 34343 , §" ^3H# !,8& >#©H 5ª> £ «N> !¬}B¤ ¬ .>D!D%3®3 % , D¤ D& §X# 8 ,*¥8 "# !B¥A ,. [8# 4/> &°¯ ¬}±G.,/D% WA# 3/ , ? 8 , ? , ,8/ */§¯" P? ! 3# ².³8´Pµ4¶B·°¸3¹NºP¶>»¶¼´½¾¯3¿,A#> ,&8 ? # ## ! & 8> 60

IÀ Á"ÂÃ/ÄÅ ÆÇÈÄÃÉÈÂÃÊÃË,ÌÍÇÈ&ÆÉÈÃÊ"Î#ÉÇ ÈÂÃ/ÇÈÉÏÅ ÐÅ È Ñ4ÈÃÇÈÒÓ,ÃÉÇÔÃÊÈ Î#ÌÌÄÂÅ Ç Ð ÉÆÕ>Ã ÇÈ ÉÍÊÇÈÆÌÍÕÃÇÈÇÈÖÊÃÍÈ&ÇÈ&Ì#×Å Ø ÔÖ×ÉRÐ ÉÆÕ>ÃÏÉË!ÏÌÌ×ÌÐÃÂÉÍÕÅÍÕRÌ ÙÃÆ ÈÂÃ/ÊÌÌÆ ÈÌÂÅ Ç ÇØÂÌÌÐÉÍÊ×ÐÉ>Ø Ã/ÅÈÉÕÉÅ ÍÇÈ8ÂÅ Ç ÇÈÌË,ÉØÂÒÓ,ÃÈ&ÂÃÍ×ÌÇÅ ÈÅ ÌÍÃ ÊÂÅË!ÇÃÐ Ä8Å ÍÉÇÉÍØ ÂÅ Í ÇÈÉÍØÃÉÍÊÆÃÚÖÃÇÈÃÊÈÂÃÈ Î#ÌÇÈÖÊÃÍÈÇ ÈÌ×ÖÇÂÉÇ ÂÉÆÊÉÇ ÈÂÃ*Ñ?ØÌÖÐ ÊÒ7Á"ÂÃIÑ4ÊÅ ÊÇÌ Ä&ÌÆ ÉË!Å ÍÖÈ&ÃÌÆ È Î#ÌÛÏÖÈÈÂÃ*ÑÎ#Ã ÆÃ/ÖÍÉÏÐ Ã/ÈÌÏÖÊÕÃÜÆÒ.ÝPÃØÂÅÉÍ%ÅÍØÂÒ^À Þ Ð ÊÈÅ Ë,Ã/Þ!Ð ÑË,×Å Ø8Î#ÃÅ ÕÂÈÐ Å ÄÈÃÆÇÛ.ÏÃÈÈÃÆDÃÊÖØÉÈ&Ã Ê%ÈÂÉÍÈ&ÌÊÉÑß Ç Å ÆÌÍÂÃÉÊÇÛ.ÖÍÊÃÆà ! ÇÈÌÌÊÈÂÅ Ç ØÌÍØÃ ×È8ØÐ ÃÉÆÐ Ñ4ÉÍÊÏÆÉØÃÊÈÂÃË!ÇÃÐ ÙÃÇÉÕ>ÉÅ ÍÇÈÈÂÃÕÆÌÖÍÊÏÃÄÌÆÃ×ÆÃÇÇÅÍÕ ÉRÏÉÆÏÃÐÐÌ ÙÃÆÂÃÉÊÒáÀ^ÁÂÅ Ç ÄÖÐ ÐÈÃÍÇÅ ÌÍÌÄ8ÈÂÃÈÂÅÕÂÇ ÉÍÊÏÖÈÈÌØÔÇ Å Ç ÌÄÖÈË!ÌÇÈ Å Ë!×ÌÆÈÉÍØ Ã/ÏÃØÉÖÇÃÅ È8×ÆÌ ÙÅ ÊÃÇ ÉRÇÌÐ Å Ê#ÏÉÇÃÄÌÆ ×ÆÃÇÇÅÍÕÛ^ÀâÎ#ÆÌÈ&ÃãNÍÕÐ Å ÇÂË,ÉÍ äHÃ ÌÆÕÃ/åGÅ ÆÔÐ Ã*ÑÛ.Å ÍÏÌÐ ÊÈ Ñ×ÃÛÅ ÍÈÂÃ/Ã É>ÆÐ Ñ4ÇÅ æ8ÈÅÃÇÒçÐ ÉØÔË!ÖÇØÐÃÇ ÌÄÈÂÃÏÌÊ Ñ4ÉÏÇÌÆÏ è ÈÂÃÆÃØÌÅ Ð ßÌÄÈÂÃ/Ë,ÖÇØÐ Ã Ç ÊÅÆÃØ È&Ð Ñ4ÆÃÇ×ÌÍÇÅ ÏÐÃ/ÄÌÆ ÈÂÃ/ÈÉÇÔÉÈÂÉÍÊÉÍÊÐ ÃÈ8ÈÂÃÅÆ ÇÈÆÃ ÍÕÈÂÊÅÇÇÅ ×É>ÈÃÅ ÍÈÂÃ/ÄÐ Ã ÇÂÅ ÍÇÈ&Ã É>ÊÌÄÐÅ ÄÈÅ ÍÕRÈÂÃAÎ#ÃÅ ÕÂÈÒ7ÁÅË!ÃAÎ#ÃÍÈÏ3Ñ4ÉÍÊÈÂÃÍ Ë,ÃÍÛÉÍÊÐÉÈ&Ã ÆÎ#ÌË!ÃÍÛÈÌÌÔÖ×ÈÂÃÂÉÏÅ È8ÌÄÃ*æAÃÆØÅ ÇÅ ÍÕRÐ ÑÅ ÍÕRÊÌ3Î#Íé}êÎ#É>ÇÇÖÆ×ÆÅ ÇÃ Ê Î#ÂÃÍêÊÅ ÊÍÌÈ8Ä&ÅÍÊÈÂÃ/ÏÃÍØ Â×ÆÃÇÇÅ ÍÉÏÌÌÔÍÉË,ÃÊRëAìAí*î>ï*ð ñð òó7ð ò,ôí õö Á"ÂÃÉÍØÅ ÃÍÈÇÃØÆÃÈ8ÌÄ8×Ì3Î#ÃÆ ÉÍÊÇÈÉ>ÏÅ ÐÅ È ÑÎ#ÉÇÐ ÌÇÈÒ À åPÃÃ×Ã*ÙÃÆÑ4ÏÌÊ3Ñ4×ÉÆÈÈÅÕ>ÂÈÊÖÆÅ ÍÕÈÂÃ/ÃÍÈÅ ÆÃ/Ë,Ì3ÙÃ Ë!ÃÍÈUÀ Ò4÷Ì3Î#ÃÆÐÅ ÄÈÅ ÍÕÎ#ÌÆÐ Ê ØÂÉË!×Å ÌÍãNÆÍÅ ÃøÆÉÍÈùÅ ÍÇÈÅ ÍØÈÅ ÙÃÐ Ñ4ÖÍÊÃÆÇÈÌÌÊÅ ÆÆÉÊÅ ÉÈÅ ÌÍÌÄÈÃÍÇÅ ÌÍ"ÎÂÃÍÂÃ ÊÃ*ÙÃÐ Ì×ÃÊÈÂÅ Ç øÅ ÄÈÂúGÌË,Ë!ÉÍÊË,ÃÍÈ8ÌÄ8÷Ì3Î#ÃÆÐ Å ÄÈÅ ÍÕÒáÀ3ûGÇ Ð ÌÍÕÉÇÑÌÖÆ ÏÌÊ3Ñ4Å Ç ÈÃÍÇÃÉ>ÍÊÆÅ ÕÅÊÛÈ&ÂÃ/ÆÅ ÇÔ%ÌÄÅ Í^ü3ÖÆÑ4Å Ç ÇË!ÉÐ ÐÛ^À"ÇÉBÑÇ ê&ÆÌÍãNÆÍÅÃÒ°À3÷ÅØÈÖÆÃ/ÈÂÅ ÇýþGÌÖ%ÕÌ ÈÌÇÚÖÉÈÛ>ÑÌÖÆ Ð ÃÕÇ ÉÆÃÈ&ÅÕÂÈÛ.ÏÖÈ:ÑÌÖÆ ÉÆË,ÇDÉÆÃ/Ð ÅÕ>ÂÈÐ Ñ4ØÐ ÖÈØÂÅ ÍÕÈÂÃ/ÏÉÆÒHÿZÂÉÈ:Î#ÅÐ Ð ÂÉ××ÃÍÅ ÇÈ&ÂÃAÎ#ÃÅ ÕÂÈ:Î#Å ÐÐÄ&Ã ÃÐÂÃÉBÙÑ4ÉÍÊ×ÆÌÏÉÏÐ Ñ4ÇÂÅ ÄÈ8ÌÍ"ÑÌÖ Ò !Ì3ÎWÅ Ä:ÑÌÖ"Î#ÃÆBÃ ÂÌÐ ÊÅ ÍÕÌÍÄÅ ÆË,Ð ÑRÎ#Å ÈÂÃ*ÙÃÆÑ?Ë!ÖÇØÐÃÆÃÉÊ3Ñ4ÄÌÆ ÉØÈÅ ÌÍÛ>ÑÌÖ"ÎÌÖÐ Ê×ÆÌÏÉÏÐ Ñ4Ë,ÉÔÃ ÈÂÃPÐ Å ÄÈJÎ#Å ÈÂ,ÃÉÇÃÒ^À ê Î#Å Ð ÐÇÖË¢Ö×ÈÂÃ/ÏÃÍÃÄÅ ÈÇ ÌÄÂ3Ñ×ÃÆÅ ÆÆÉÊÅÉÈ&ÅÌÍÛÌÆ ×ÖÆ×ÌÇÃÄÖÐÈÃÍÇÅ ÍÕÌÄË,ÖÇØÐÃÇ ÌÈ&ÂÃÆ ÈÂÉ>Í#È&ÂÃÌÍÃÇ ÊÅ ÆÃ ØÈÐ Ñ4ÆÃÇ×ÌÍÇÅ ÏÐÃ/ÄÌÆ ÈÂÃÈÉÇÔÉÈ8ÂÉÍÊý

t Old time Olympic weightlifters, better educated than today’s iron heads, understood this concept clearly and braced themselves against the ground before pressing a barbell overhead. s

1) increased strength through additional neural stimulation of the target muscles by the impulses from working ‘extra’ muscles; 2) increased strength through providing a solid and efficiently aligned foundation to lift from ("Give me a pivot point, and I will turn the world upside down!" bragged ancient Greek scientist Pythagoras); 3) improved workout safety through dramatically improved body stability.

61

HARD

t If you get scared—tighten your abdomen and charge. —Samurai wisdom s

t Check out “Beyond Crunches.” In the back of the book, you can order my videos and books. Or else. s

62

ABS

+

STRONG HANDS

=

POWERFUL BODY

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`* ! ( ( ' * %I ,(!( )G," ( 6 (GWX:% *! D Z8P!a, ( ! %* (*( %6 !*!4 !! ( 6 !(; 8P, 6(! ( ! # [!#;(6 ! ! # 4 B_` 6 : *; ! $! Ybc!! !I4 % (4 * ! #) !( ,/U( 6 !0!* ! (;' ( 6) *( ! %P % 6 (M4 ( ! (*' Z8Ped !;Bf&$WX4 ! !!# (* Z6(0:( ,'#( ! !9$ 6 !! $ gd (0#,) !(+ ! ( ,!( * 6 !!(! 6(" $ ( #!(980$M! * (%$YX:!! !BUS h 8P!6 ) $ 6 6 G" !P 6\ !![% M(! "( * M !*4 !!( [!! 0 46WX!! ! I,( ! ! M!))!!: ) $P * !( ) IP4 *% !!;(cd 6 6 \ %![! , ), G )i$P *"(0"! W8P! $ '$P 6 ): P4 (9$& )): ( ! $M 6W !@ 6( c$P * )0<'K3 ^ ( 64 ;%!i$ * `$P *4 ! !BNH6W8P!2$9$Pj$P 6 ! 4 % 4 #4 ! O;6! PN *%$P4! YX:! ! I ! (4 ! 6"(! BJ : $& !* *( !Z8P!* " $P @ )g$P a4 %!ID G(0 @ ('(!a3 ('! ( 6( !F$ 6(M!( (#) *%(04(0 !$PDd

'%B `_ ^ (:(" : #(" klH6(M !!% :4 I!( d $(6%\ (0 "!* ):'%6( ^ '%6 !4 ! 6(G : * G'4 ( :" %$&4 (G 6 Y8% 4BNm!\ ! $! ! #4 !)!! %!*( #W8P id ($% !!PN,(,( ` :" % M(9( # ): BNEF(:N ! $!GW$P!O(0n G $( (%; 8#" :4 Z8 #! * Z %P 6) # !! ! 4 8 6(0:(9$ 4 (9$&( # 8P 8P( Bo'% d;%'(! (! 6 !* (98P#;(!6 Z8P!* #! (M" !6 4 !)!F !^ 6 6 : 6 #( !!!G" Z$B_` 64 !4! (cd 6 )G *! %;,! #'(9$",, (G 6(%$P * ID,*(0(!! 6; 6( (0 6* G) : 6" #( ;!pN %6 PZ$ #(0O(0;# 0G% 28% B

Simon Javierto demonstrating the phases of isolation of the abdominal muscles. This control is accomplished by complete exhalation of all air from the lungs drawing in the abdominal wall to fill the vacuum (second photo). Then by bending forward and contracting the rectus abdominus (first photo). (Photo from Earle Liederman)

q`rs!t uv!wx yaz{ ys!yy uz |^}u ~@w{yarw9{ s#sW: wu |s!@{Z~ s,u ~~ s,| zZ}|@wv!~G~w0~Gw s!tyz |#}u ~@y~t z| .ru y s%v!~u z |@ry v!s!yau yas!| s%t w ts!~~ Ny ~tz |.w Dz%Ps!t63w0yu q`sW:sYsYDw`y yu w|#}s!u ~ u ~u |u v!z |^} zr:Zc UZc !w0u s!wy ~ s y ~tz |s!y ~:r'w|6u|6~ s}zt xwv%z s#zGs!v!ws!y*wz rw s#w{u M s!ww{ z~G~t wu|i u| u yP}wu y~Gry v!s!y*{ s!v%w0ys,s,{s! usWPs!6~ sWM}s!ts,~s:}s%w06u | 6u ru ~u |sWPs!tF z|s!x yas!t zt rw| v%s!6s,~z @w|A^ Z¡M ¢£¤¥Y^t s!z t~s!t*~ w~:wu ~s!t*|s!s! yOw0{y.¦Zy z y ~tz |~ w~:~;sWv%w0|6y~z 6wM{ s!~{ ~Gz |x ~Gtu | ~:~ w~N§z rs!{z Zru ~:~;t ¦ 'sG}wyt u ~¨ y zt ~ w;~s!t~s`©Ats!w~Fª w~tu z~;uvR«>wt wy«>zt ,«>wt¬;¬Ru y |z%}u | 3 yy uwD§zZPu s!~:y v!us!| ~uy ~y*u yv!z%Ps!ts!6~w0~ }u s#u |6z%}®u |~s!| yu ~ &r'zZPs!r's%| ~y*rz y~ }Nz t6u y*s!t zt rs!6{Z~s,sW~t s%r'u ~us!y 0}s!|6~ s# zw6u y*yu | uu v!w| ~~ s#v!zt s#r yv! s!y ~;ws#z%Ps!tOr'v!6zG~s}z t 5¦U¯#s#y ~ts!| ~6zG~s# zZ}°{wv!6w|6w{ z rs!|6uy*~ s sWN~z@u ~u | { u*}s%u ~yU¦#wt s!s%ya±`t uD§u | zZPD~ }z@~u rs!y}zt @v! wr uz |@zZ}s!tW u~;s%ttz r²~s`³3 twu | s! q3| 6wy*u : zu |~ s%u t*wu t*y wt s# tu | Mr'w9u rwDy´ w~y*w| 6s!w yP}wy*|z ~:s!| z0 ~ s#w{ yOwr' u &~ s#y ~ts!|0~z :z ~s!t*sWr yv! s%y*wyP}s! N¬|~s!| ys! &v!z| ~tw0v%~;u| w0{ zru | wy*y s!|6|s!tPs#u r ys!y*~z6z~;s!t*ry v!s!yP} uv!6y~;wt~y*wv% wu |6ts!wv!~u z| µ w0t~u wwt ~u y~y* |zZ}°~w0~: sWu |~ s#w{ yOw0 yOr'zt s#r' 6~z6w|Z |v!6zt* u v% ¶ s! twv!z rrw0|y ·¸z tOv! uu iPz6t s!s!tO~;s#¹`u |s!y s#~s!tr'u| z zP·¸~t w|y ru ~~s!6{Z ~s,~s!|ys!6w{ z ru |w y*ts!wv!^Pz t*´ w y~t u v%s! ys!~v!w| 6rw s#~ s%r+y ~tz |s!tcº

t "The strength of the low back and abdomen is the key to lifting big weights," agrees Yuri Spinov, two times world champion powerlifter from the Ukraine. s

63

POWER

B R E AT H I N G : T H E K A R AT E S E C R E T O F S U P E R S T R E N G T H

WARNING!

»A¼½¾%¿PÀÁ Â!ÁÃ0ÄÀPÅPÆ!ÄÆ!ÇÃ0ÈÈ ¿&É Ê6ÄÊ Ë:Ã½ ½ÇÊ%ÌPÆÍ:ÇÆ!ÃË¾6¾Ê È ÉÁ ÄZÅÉZÎ:ÇÁ ÄZÅÆYÏ:Æ!ÇËÁ ÊÄ ÐÑFÈ ÆWÌPÃËÆ!É Á Ä ËÆ!ÇÄÃ0È½Ç Æ%À À2Î:ÇÆ#Â!ÃÄ^Í:Æ#ÉÃÄ%ÅPÆ!ÇÊ%ÎÀ*ËÊ^¿PÊ%ÎÇ*¾Æ!ÃÈ Ë¾6ÃÄ ÉÈ Á ÒÆ!ÓÕÔ.Á À ÂYÎ:ÀÀ*Ë¾ Æ#Ã½ ½ÇÊ ½Ç Á ÃËÆ Ò;ÊÇP¿PÊZÎÖÆWÏÆ!ÇÂ!Á ÀÆÍ:ÇÆ!ÃË¾ Á ÄZÅ&½ ÃËËÆ!Ç ÄA×Á Ë¾A¿ÊZÎ:ÇO½ ¾Z¿PÀ ÁÂ!Á ÃÄ Ð

t Lives there a man with breath so dread… —A. Smith s

Ø5Ù9ÚÛ ÜÙÝ Ý Þ&ß;à%á âà!ã6Ùä â*Ùáã6åä Ý Ûæ çà!â*ÙÝ âå6à!Ý àWèPÙßàÞPå çé*Û áß;éÙêÙä ãå ÜÛ áÙ0ÝÙáã6Û áßé Ùê ßëå éÙì!Û ì#íé à!ââ çéà:îNë Û ì%ë6ïå éßÛ ïÛ à!âOÙ0áZÞ&àWÚ:à!éßÛ åá ðñ^ë à!éà#Û â*ÙMíå âÛ ßÛ èPà#é à%Ý ÙßÛ å áâ ëÛ í ä à!ß îà%à!á#ÞPå çéaÛá âÛ ãà,í éà!ââ çé à,Ùáã#ÞPå çéaíåZîà!é òÙ.âå êì!ÙÝÝ à!ã@íá à%ç Üå êÜç âì!çÝ Ùéaéà!ïÝ àWÚð ó åÜà!ë åZî°ßë Ûâaíé à%â âç éà,í åßà!áß;ÛÙß;à%âaÜç âì!Ý à,àYÚ:ì!Ûß;ÙäÛ Ý Ûß ÞðNô;á6áå áê;õà!à%ö#îåé ãâòDÛ ß ÙÜ'íÝ Û ïÛà!âPÞPå çé*âßé à!áõßë ð÷`ÙéÙß;à#ÜÙâ ßà!éâ*çá ãà!éâ ßå åã6ßëÛ â*íë à!áåÜ'à!áå áì!à!áß;çé Ûà!â Ù0õåð.ñ^ë àYÞÝ à%Ù0éá à%ã6ßå6âÞPáì!ë éå áÛ ø!à#ßëà!Û é*âßé Û öà!âPîÛß;ëÙïå éì!à!ïçÝDù÷`Û êÙÛUú û ó ç ãã à!á6ïåé ìeê Ûá õMå ï:ßë à#ÙÛ é*åç ß:äZÞÙMí åZîà!éï;çÝì!åá ßéÙ0ì%ß;Ûå á6åïGßëà#é à!âíÛ é ÙßåéÞ&Ü'çâ ì%Ý à!â*Ùáã6ßë à#Ùä â íà!Ùöà!ã6ßë à#Û áßà!é áÙÝí éà!ââ çé à#ÙßGßëà#Ü'åÜ'à%á ß:å ï:ßë à#Û Üí Ùì!ßðñ^ë Û âOÜ'Ùáà!ç%èPà!éOã éÙÜ'ÙßÛ ê ì!ÙÝ Ý ÞÛ áì!é à%Ùâ à!â*ßëà,Üçâ ì!çÝ Ùé*ßà!áâ Û åá òåé*ïå éì!à!òïå é*ÙMïé Ùì!ßÛ åá6å ï:Ùâà!ì!å áãð.ñ^ë ÙßGõÛ èPà!â ÞPåç6ÙMë Û áßiîNë%Þ&ë à!Ù9èÞMîà!Û õëßGäå%Úà!é âOÙ0éàÞPà!ßGßåä éà!Ùö6ßë à#íç áì!ë Ûá õMí åZîà!é*éà!ì!åéUã éà!õÛ âß;à%é à!ã6åá6ÙMã%ÞPá ÙÜåÜ'à!ßà!éOä%ÞÙMë çáã éà!ã6ßë Ûé ß Þíåç áã^ücÙíÙá à!âà#ö ÙéÙ0ßà#ÜÙ0âßà!é2ð ñ^ë à#íé åä Ýà!Ü+Û âòÙä à%á ì!ë6íé à%â â*ÝÙ0âßâ*ÙÝå ßGÝå áõà!é*ßë Ùá6ÙMö ÙéÙ0ßà#íç áì!ë ðý åÝ Ý åZîÛ áõ ßë à#àWÚ:íÛ éÙß;Ûå á6ßë à#í éà!â âç éà,ãé åí â*ßå6ø!à!é åòDÙáã@âå@ãåà!âÞPåç é*í åZîà!éðôiîÙâ*é à!ÜÛ áã à%ã å ïGßëÛ âaïÙì!ßiîëà!á@ôGÙé Üê îéà!â ßÝ à%ã@ÙþÙé Ý àYÞNÿAÙ9èPÛ ãâ åá@ß ÞPíà,é à%ì!à!á ßÝ ÞðùÿAå áû ßGÝ à!ßGÜà ë à%Ù0éPÞPå ç6ä éà!Ùßë à!ò îÙéá à!ã6ßë à,Ý åá õëÙÛ é à%ã@äÛ ö à%é òcîÛß;ë6ïå éà!Ùé ÜâaßëÙßRì%å çÝ ã@äà,ïà!ÙZê ßç éà!ã6Û á6Ù.âíÛ á Ùì!ë6ì!åÜ'Üà!éì!Û ÙÝ ð.ñ#å6ÜÙö à,ëÛ â*í åÛ áßGß;ëà:èPà!ßà!éÙá@ÙéÜ äà!áã à!é*í Ûá áà!ã Ü,ÞÙéÜ+Û á6ÙMïÝ Ùâ ëå ï:Û áâ Û ãà#í éà!ââ çé à!òïåé à%Ù0éÜ+ßÙßßå åâ*ÙMä Ýç à#ä Ýç é ç âßGÙâOôGïÛ áÛ âë à!ã àWÚ:ëÙÝ Û áõð ó å6çá Ýà!â âFÞåç6íà!é ïà%ì!ßÝ Þâ2ÞPá ì!ëéå áÛ ø!àÞPå çé*àWÚí Ûé ÙßÛ åá^îÛ ßë6ßëà#à!ïïå éß;ò0ÞPåç^îÛ ÝÝõà!ß ä çé Ûà!ã6ßë à#â ÙÜà:îÙ9ÞôGõåßGí Ûá áà!ã6ßå6ß;ëà,ÙéÜê îéà!âßÝ Û áõßÙä Ý à%ðAñ^ëà!á^îë Ùßû â*Ùíåå é ä åZÞßå6ãå6Û ï:ë àîÙáßâ*Ùâßé à!áõßë6ä åå âßGåïGëÛ õë6Û áßà!éá ÙÝí éà!ââ çé à þåÝ ã6ëÛ â*äé à!Ùßëú ôßGÛ â*ßëà#Ü'åâ ß:á Ùßçé ÙÝßë Ûá õMß;åã å^îëà!á6åá à#Û â*àYÚ:à!éßÛ áõë ÛÜ'âà!Ý ïð Fç ß îÛ Ý ÝÛßGöÛ Ý Ý ÞPå çòÙ0âOß;ëà#ïÛ ßá à!ââ*Û áâ ßéç ì%ß;åé*ÙßiÞPåç éOë à!ÙÝ ßë6ì%Ý ç äòÙäÛ õäé ÙÛá^îÛ ßë6ß îà!Ý èà#õéÙ0ãà!â*åï í çä Ý Ûì#à!ã çì!ÙßÛ åá òëÙâPîÙéá à%ã^ÞPå ç þà!éà,Û âîëÙ0 ß éå ï ð `à%é öë åâ ëÙá âö%ÞÙ0áã@ÿAéð ó Û ïïRëÙ9èPà3ßå@âÙ9Þ ZØ5ÙáZÞNÜà!ã Ûì!ÙÝÙáã å ßëà!é*Ùç ßëå éÛ ßÛ à%â*â ßÙßà#ß;ëÙßGåá à#âë åç Ýã6á àWèPà!éOë åÝ ã6ßë à#äé à!Ùßë^îëà!á6ßéÙÛ á Ûá õ`îÛ ßë îà%Û õë ßâð.ñ^ë Û âPîNà!Ý Ý êÜà!Ùá Ûá õòä çßGÜÛ âÛ á ïåé Üà!ãòDÙãZèPÛ ì!à#ì!Ùá6Ý à!Ùã6ßå6â à%é Û åç â*Ûá ç é2Þ ßë à#ä éà!Ùßë êëå Ý ãÛ á õ åé `ÙÝ âÙÝ èPÙ 3Ü'Ùáà!ç%èPà!é*Û áì!é à%Ù0âà!â*ßë à,íé à%â âç éà,Û á^ÞPå çéaÙäã åÜ'à%á Ùá ã6âç íí åé ßâPÞPåç é*Ýå%îà!é*âí Ûá à!ð VÛßë åç ßGäéà!Ùß;ëêë åÝ ãÛ áõ0òïÙé*õé à!Ùßà!é*íéà!â âç éà#Û â àYÚ:à!éßà!ã6åá^èPç Ý áà!éÙ0äÝ à#âß;éçì!ßç éà!â*åïGßë à#Ý çÜä Ùé*âí Û áà!òÛ á6íÙé ßÛì!ç Ý Ùé*ßëà#Û á ßà!é2èPà!éß;à%ä éÙÝ ã Ûâ öâ*Ùá ã6ÝÛ õÙÜ'à!áßâ ð éå Ýå áõà!ã6ä éà!Ùßë êëå Ýã Û áõ åïGÜå éà#ßë Ùá6ÙïàWî®âà!ì!åá ãâ ,ì!Ùç âà!â ÙMã éÙÜ'ÙßÛ ì#Û áì!éà!Ùâ à#Û á6äÝ åå ãêí éà!ââ çé à!òïåÝ Ý åZîà!ã6äZÞÙMâ çã ãà!á6ãé åí6Û á6ßëÛ â*íé à!ââç éUà Ùïßà!é*àWÚë ÙÝ ÙßÛ åáòDâå6Û ß:Û â*ã à%ï;Ûá Û ßà%Ý Þáå ß:Ù0ãZèPÛ âÙ0äÝ à#ïå é*àYèà%éÞPåá à!òíÙ0éßÛ ì!çÝ Ùé Ý ÞåÝ ã à%é ïåÝ ö6Ùáã6ßëå âàîÛ ßë6ì!Ùéã Ûå%èPÙâ ì%ç Ý ÙéOã Û âà!Ùâ à%ð

64

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`Z2&' a*%>>.,2Ia*2&-*%':b4&?G#?2&':5CQ2&-P3J%.,P&216,'&3,/&-PCD&',%.2 2'FB02&*3,/>*%.,2&3*4:*%.J02&0 23?cd,/>$%,/*:>B9,/>CD,H0%*:>*+&0 0 T,="9$&%>.O&02&,/ *4&,/)CQO ,*0 2:&-P2:,<;P,1%)0>,I,>.O&,)10 "E!4,/'&,' 0 -*fe /4,/!:+&$&P>O0 2,H>.*+&0 0 T*0 2:+&%.0 23>$&O:*4,H0>>.$&,/- 0-*!02&35+&,*>?Yg+, %,1>*%.J02&>9"9$&%02&>.0 ',hO&%.,>.>$%,=640 )4:CD&,>i"$:>.*%2&3,%9B90 5*4&,/O2&,$CQW*CQ$>.)$&J% %,-*,<;j2&':O%!,1)*>9"$%k>.O0 2&,1?A@!CD30 2&,/>.$&%%$&2'&0 23Z"$&%(>O0 2,P6A0 *4:*0%,/2&' *4&,2O&$CQO0 23*4,HJ**,%($&O?lF4&,/0 %)1&CDO&%.,>.>,':02&>.0 ',P"9$&%(+&'1"E+1"E!4,/+&,1 4> !4i,-*-*,)*? @* '&,>2&PCD,2:*4&S"9$:>.4&$& ',&2$)&,>J30 2>Pcd0)4&,Jz{?|1;=} >>*CQ)4 ) ,VB,1% "O&%.&*,1)*,'\+1"l)1J>.w0%2\O *,?FF&'"9} >k3"9C~%.w-*& 76>kcJ%. "Ac)| "9} >

t Today’s gym rat follows Marty McFly’s slick tradition and protects his soft underbelly with a foot wide armored belt. s

>. 0 )!%.'&0*0 &2J2':O%*,)*>40 >>.&-* $2'&,%.+&,1 "560 *4:-*&&60 ',/%CD&%.,':+, *?i0 3 CQ0>*,?A&2*J02&CD,2 - *4&,/02&*,%.2&O&%.,>.>$%,1>0 >O%P&-P!4,/CQ0'&>.,)*0 2:CD$&>.) ,>.} ]7+:',>)%.0 O*0 2&?Z&2>.0 >*,2 $>.,H- 5+&,*I ,1>O,)0 "2&P+&),':$&O#60 *4:O%O&,%+ *%.0 20 2&3I)%.,*,>Z6,:0 2&0 2:*4,/CQ0 '>.,)*0 2&?YO&76,%. 0 -**,%(J)1_&$J02&*2),/&-PCQ02&, 64:'&,)10 '&,1':*:*%"E4&0 CD>., - 02:%6}CD,,S6A4&0 )4'&,>2&PJ 16+, *>-*$&2':&$ * 4&0 >(>$%O%0>,/*4&P4&0>+&>3B9,/&$ +,-*&%.,/4&0> ,3>Je\a."E2&*:%*0 -*0 )10 0 -**0 230 '>2&' '&,VB,1 &O:l B90 %*$ +&,*} &$w- %)\4%':J+>k0 &,H$&%.0 aO&02&7B9I *4&,H4$&CD2\)%.2&,H-*%C *4&,/&%.0 2&,=64:'&,>2&P+&*4&,1%*F6,%21"E+&,1 PJ I,._&$*>P7Pe D,%,H0>k2:J+'&CD0 2J,<;P,%.)0 >.,H%.,)CQCD,2&',':+1"b%-*? ZJ'0 CD0 %Z*>0&%.>7"9I ,'SW 0 23`$&>.>02:>*%.,2&3*4:$*4&%0 "564:+&,*%."9,':*4&,/G#%.:a0 '&,/- *4,/|&%),/2':0 CDCQ0 W 3%*,':*:*4,/Za?/4,/,<;PW*a7B90 ,PO&%.&-*,>.>%)0!,1>'&$+ ,W*+&0 2&'>*$'1"E*4&P>416,' *40 > "9O,/&-P,<;P,1%)0>,/*:+,/>$O&,1%0 %27"*4&,%? Y-*!,1%kl2%CD 0 2&4 *0 2&,%0 ,%ka7B90 , %,>.,%)14\+1"&%.&+7"9,& -S"9$&%CD;P0CQ0 %0 2*&,)2&*%.)S"9$&%+>964&0 ,/&,,1O&0 23("9$&%3&**0 >)&>.,' J2':*4,H%.,)*>O4&02&)*,%()&2*%)*,'?;=O&,J"9$&%0%-*&%.),-*$& "02:*4&%.,,/*:-*0 B9,/>,)1W 2&'>?Ac&,/-*0 >*>0 -P0 4, O>"9$j[ ]7$&>. 2&*4&,1%k',CD&2>*%.*0 &2:-S"9&$%+&'1"9} >02&*,%.'&,fW O&,2'&,12&),/J2':4&76*:$&>.,H0 *F"9&$%J'7B92&*3,<^f?&$:)2:CQ,H*4&0>k'%.0 ,VB,12\CD%, ,-*-*,)1!0 B9,H*4,/&%*,=6"+7"''&02&353%.$&2 -**,%9"9&$4&B9,/>$O&O&>.,' ",V;PO, ,'J "$%=0 %?

65

//&.&P.&DD &¡¢£* :£*:*¤!£*1 :& £*¥£*¤& ¢&1¢£*¦£*/£*:*§&¢.£*¢¢.&.¥¡ £*&.&§¨&§&£w£*¡¥©9¦<ª9©A¡¥©«:¬&§\ &7®¯D«:°±®§² ¡\¡&§&³² H£*&H¢£*¢k¥ &¡\¥² ª9 £*&Z.¢« ´ £*.& ¨¥³¢¥² ¢&¥& :£*:³/£!/³&¢.£ ¤ &¢.§&.¥ &/&² ¤<©¥¨¥¤ ¢£P&. &¤¥¢¦¥¡¤ ¨ £*:µZ¥£*¢¤&.¢7©9«¶i¤ H¥¢.§&³Q¥.¤ H&§² ² ¦£*&<©¢.&§&²¡\¢.£*&F©§k¨§&£*¢*·&.&£*.§&¡¤ ¨J«

t Say no to artificial lifting aids and develop a ‘virtual belt’ out of rock hard abs. s

//&.&*¢.¢.&¢.£*¥£!1¢£*&¥£P&D¥¡¢9®¤£!¢£*.& ¨³¥&¢³§&£&®¥:¢.£*&D¥&¢(!¥/£* &¤ ¨¢£P.¤ ¢&P&. &¤¥¢«

´ :¤ £PQ¥©E³&/¥5¨J&¡¤ ¡&1¥£*:¥£*¤/&¤ ¢(¡&.¤ ² ²*¥®&¤²

³&*/&§² ²¤ &¨5¥² ² ©&1¥.ª©E¡&¥¡² ¤ *£*¢« µ¥J£*¢.¤ ¢.1©9¸ ¢ ´ ¥J² ¤ :*¤ ¨£*¤ &¨D& :¢£ ©9² /¡&.¤ ² ²J®¤ ² ² &£ & ² ©¢.£!. ¨£! F©9&§k¥³¢¦ ³§&£P¥J²¢:£*/¡&¤ ¥&.¥¨·¥ &¡:£*&D§¢²¢£*&¥£P¨J1 &.¥£*H¤ ¨:¤ £*¥¹*¥³&¡&D¤ ¥²&.¢¹ ¢§«°*£S®¤² ²£*¥F©9&§&7®£*:§¢.H£*·£*: £!¥¤ :£*&/&1 &£P§&:1¢¢.§&./¤ &¢.¤ ¡=©§ ¥ &¡: &£P² £&©9&§¨§&£P&¥ ¨§&£&®& #©§:² ¤*£º ¥ &¹* P» ¼f«/¤ ¢¢.&¤² ²&D¢¤ :&¥ ¡1© *&(Q¤ ¤ D¤ ½¤ &¨Z©§&¡¡&¢(&P³&¥:¤ V¾{§&.¤ ¢¥ ¡:&1 ¤ ¥¢« ¿D¥£*§&.¥² ² ©9¦{©9&§k7ª1¥² ² ¢.£* ¨£*\¤ ¢k¤ &.¥¢1¡/ª9¤ ¥£!H& §Q¹*Q§¢1§&² ¥k.*² <À=« Á¥¢ÂH©9¥Q¥¦¥ZÃ{¥¥J ¢./&¥.¥J£*/D¥¢£**¥D&§¢*³&¥£*£*² ¤ ¨5³&§² ² ¢§ &¥.D¡:¥ &¡ 1&&¤ ¨£*¤ &. &¢(&*P³&¥1&¥ ¡&¡jº*» ¼f¦.¨§&² ¥.² ©E&.¥£*¤ ¡:¡¤² ² ¢(&P£!¤ ¢(£ ©9/£! ³&§¤ ²¡:§&&¤ ¢(Q¤ ¨£*«A°*&©9&§:¥./&¥ª9¤ ² ©E¤ £*:¥³&¢.¦J©9&§F®¤² ²*¤ ¡:Q¥ 7©§ &¤Ä&§/Q¤¡&¢.f¹ £*¤ :<ÀP1¤¢¢*.&·*§² ²& £*¥£ ¥¥£*¦&²¡:£!¤Q/¢.£!. &¨D ¦ ¥ ¡:£*&/Å#¹**¤ ² ¢²¥³&¢ Æi¥¢.£* Æi§&.&/¤ :H©E³&&ÇFÈ ÉÊ7ËPÌÍwÎ{Ï7Ë=Ð<ÑPÈ<ÒJÓJÔDÕÎ{Ì#Ö9Ð<×È<Ë=ÐÈØJÔDÕÎ{Ì#Ù5Ú7Ò{Ø\ÛZ¥² ² Ü#.¥¨& :Ü#&Ý§&³² ¤ 1¥J£*¤& ¢¥£º Þ&ßß1¼HÞ&àà&¹*á=â&ââF¥ &¡:¡¥1©» FH.£*¥²¢&¤ £* &£*.¥£*¤ :DQ ¡¡:³1©EµZ¥£*¢¤&.¢7©¥¢¥¥£P&P&¤ ¢ ¥³&¡&D¤ ¥J²¡&.¤ ²² &£ &² ©¤ &.¥¢1¢k£*H¤ ¢¤¡&/&.¢¢.§&.H¥ ¡\¥D&²¤ *¤ ¢ &¸ ¢¢.£* ¨£*&¦ ¤ £P¥J²¢:¥£*¢¥¢¥ :¤ &¢.§&.¥ &/¥¨¥¤ &¢.£ D&&¤ ¡¢«Ý&1&² /¤ &VÀP¤ &1¡:¤ :²¤ *£*¤ &¨ £*² ©E£* &¡:£*:²£ £*¤ ¤ &£*¢.£*¤ &1¢¨F®& £!<©E¢£*.¥J¤ &«

´ §&:¥5¢£ ©9² / ² ¤*£!¤ &¨

§&²¡D² ¥¡D£*QD&{&¤ ¡¢¥ &¡:**¢ :*D¥ &1H¥¡7ª9¥J £*¥¨J1«A°*£ ¤¢¤ &£*.¢.£*¤ &¨ £*&¥£ Û&¤ &¢./ÛZ¤ ã§& ¨D¥¢£*1¢¥ª/³ :§&²² ¤ ¨£*&1¤ ¥ &§¢.¢§&¡&§¤ ¨£*¤ 1¢&¹ £*1¤ /¥£*¤ 1¢*&1 &£*§¤ 1¢«

66

ä=å:æ.ç&è·çé:ê*ëìHì1í îë&êPìï*ï*ìðê*í ñ9ì/ò&ó.ìôê*ë&íõ&î5ë&ôòí ê*æï*å&ó(ö í ï*ê*í õî(÷ì1í îë&ê*æ.ø

1) Clear my recommendations with your doctor. 2) Inhale 75—100% of your max lung capacity before loading your muscles. 3) Hold your breath (keep your glottis closed) as you are lowering and lifting the weight. Exhale near the end of a rep, or right after it. 4) In exercises which allow a safe relaxed pause on the bottom, for example situps or curls, you may exhale and inhale again before reversing the movement. One breathing cycle for each half rep instead of a full rep. 5) Do not expel all of your air, or you will lose tightness and stability following the exhalation. 6) Feel free to take a few breaths between your reps, but do not hyperventilate. 7) Keep your midsection rock hard but do not let your stomach bulge out. 8) Always use the anal lock (contract your rectal sphincter).

t As someone smart said, fear of doing things does not prevent you from dying, only from living. s

äFëìHö ôæêS÷åó.ù\åõ\òóì1ôJê*ëí õîlôõù/÷Aìí îë&ê ê*ó.ôí õ&íõ&îæ.ôï!ì1ê ú9ûAüwð1ôJõõå&ê îç&ôó.ôõ&ê*ììHê*ëôê ú9åçF÷í ö öõå&êPîìê ëç&ó.ê åóý&íö ö ìù#÷ë&ìê*ëìó9ú9å&çï!åö ö å7÷èúEôù1ñ9í ðì/åóõ&åê*ûlþJç&æ.ê ýììé:í õ

èDí õù:ê*ë&ôêPé&ìåé&öìP÷Aë&å:õì<ñ9ìóö íï!ê*ì1ù:ôJõ7ú9ê*ë&íõ&î5ê!ëôê ðåç&öù:ò&ì/ðöôJæ.æ.í ï*í ìù:ôæÿë&ìôñúîå&ê ëìó.õ&í ôæï*ó.å&è·ð1å&çîë&í õîôõù:ù&íìù:ï*óåè·ôæ.ê*óåýìP÷ëìõ:ê*ëì<úæ.ê*óôí õìù:åõ:ôê*åí ö ìê*ûæ

æ.å&èDìåõ&ì/æ.èQôó.ê æ.ôí ùï*ìôóåï ùå&íõ&î5ê*ë&í õîæù&åìæõå&êPé&ó.ì<ñ9ìõêSú9åç:ï*óåè·ù1ú9íõ&îå&õö ú ï*óåèRö í ñ9í õîû

67

SLOW

AND STEADY WINS THE RACE

!!"#!%$&' !()#*+" !" , , !()-$& (/.01 !13244".65#4! 7#,/4,1 8:9;=6@9@ AB<-8:<9DCEF<GH(*I ! 7 *J !" K*J3LB *J M##N!PO !(= ,/, Q,/ Q! JH","*J!R S T K! "(QHH # !1(B !FUD ,*V !(W&*+%$&(NYXZHH (1![UD 4,1 32 "\$&/W 2 (P$ (Q S "]^ ! _+ ! $& "" ,:?LB*J K D$`"!(?L- 4H,*+!.

t Impatiently rushing produces no result. —Chinese proverb s

SDa % ! & ,1YXZ (N!?2! KHH ,.bcHH K," Q(N ! !(W)*J3L- *+*I,"#D2W " !,4d e&" ! Q !!(W *J3LB *J*I,?2f !"! Qf ! ! !()%2! hg ! Q !( ih,/=d eh! i i6 J .fjk. 5#.l/Q" ! !()4*+3L- *J*m,i?2"O f /!f! "Q!/! !()%2!/ Q! D$& K "!(W#,#!

" 3LB!(. DS n % "P 'oqp+-XZ P$&1 ,B01 *JH *J*J! % , \K$ B# N !/ !&N! *J! *J!" $& KHH !

1,,14," or5%# Hf ! % !'! 324B#" " ! .b^!

:32 \s!1-$& (1,14 N\s*J*J! " !![UD . S bcHt,*IN, Qf4"4*J! K"!h ,1N! h $& $& (" $& u #/&,/ 24! !&/-$&3 KH! "#, 2#!&/-$&3 K $&!8:9;= @9J@ AB<18:<9 CEF<GB" .Kv"Q*+" !"! "H,,BN:/-2 K!" ". w ! " !()1!"! $&P$&44,"Q 1 ) *Jh .=xN"1!41/ / $& #*J1H N *J" , ! !#"#,"*IH"7 FO !() D$`?LB " !Q&(3 *+!" ". y ! Q!"z K%$&P *J (B!'QN %$& !1# # ,1*J? $ (B ,P {UD' . " # !() H:! )$!% ,B (QftN#N!

& ]^ !#$ (1 N!4"D$&! !!4"B,1,,".|^!!1 P$&/ *J/i,1N}$& (".=~N6H $& " ,i ,/1eehH! .|c%$& f4 * $ K !(WH!"!1#""Q!" !,:),?$`" ! ! 4 ! ! " ! K32#("! Q '4W"H#" #' !(W,,.K_+#! $& ( ! (#"B,B# ,/QN$& *J (1'4!(), 2#! ".

68

" `1)+ &) W"#"{D# J 3# J+ #"N#1 & & J #+" 3- /& 1 "D& )4" 1#3N&3 B/#D& #D4[BJ # {D "? B 1B/-& {}1##N )?`14=&F P& "BB++ I"D&K+#1N# +JI `B B#&N 311 z& /-& 1#"BB-&3 B/#" " + :"? 1&"#D&" " N #f"I /h P&3"N# 6¡#N 4"" D¢/ /4 P& / NDK £^ K ""J#4# &":B#NJ# B¤ " )" &¥P& /3)-}" ) N +"F¥ W&%& &)3)&N D`/P&#/ + "4 1B-&N13KN f J" J zIN /:D&#/¦#f3& #§J#" sJ &/1W%&" &N1-&3K4 D`ND N#+J W" "# B J4 ih"" D& K" N } P&tJ ¨ ©Fª « %& """"#?z-& //&##N:J"#

t A show-off who is used to heaving and jerking his barbells fails miserably when confronted with a heavy weight. s

§J#B& B"" K/:+D 4zIB }"DK W¥ / "" ?1W JB B¬ D¢ /¥ W/ N #zIB/&N 4%&#"3 " +#N / #K^WD& )4 J%&I1 t¨£^ª 4/) h ¢h -¤ ª

69

F E E D - F O RWA R D

TENSION

®¯¯°±²/³´zµ&¶´"°·¯¸¹"º³¸»½¼³Dµ¢·³¶¾¿DÀ-º ´"¯#·¼¯4¹·´"¯ ¸ Á·¼³²1·¼¯4ÂJ¯¸·¶Ã Ã Ä°¯´¶¸ Á¯° PÅ Æ&ÇÈÉPÊËÌhÉËÍËhÇ)ÉÎÏÉÐ6Ñ#ÇÒÎ4ÇÈÎÓJÔÉ ÊKÔÕ ÉÖ×Î ØiÇÈÍÏ"ÉÕ ÖÒÕ ÉBÌÈÍÎØÇ)ÙÇÌÖ ÎÉPÆ&×Õ Ú Î ×ËÚÍÕÈÛ)Õ ÉÜÆÕ É×hÇ6ÝÎÈÉtÇØÓ+Ð=Ñ%ÌØÈhËÈhÉ×ÎBÆ&ÇÉÎØiÇÈÍhÚ ËËÒhÇ3Æ&Ç3ÊÐ=ÞÕ É×ËÌÉ1ÇÈ ÊKÖËÈPß Ï"ÖÕËÌÏÉ×ËÌÛN×ÉBËÈ%ÊËÌØ:ÔÇØÉ/àNÊËÌØ:ÝÕ Ö ÎÔÏ Æ&Õ Ú ÚÔØ"ËÛØ"ÎÏÏÕ áÎÚ ÊÉÎÈÏÎ#ÌÔÉË&×ËÚ ÍÌÔÉ×Î ×ÎÇ3áÕ ÎØ{ÔÕ ÉÖ×Î ØâÐ

t Act like your light lifts are heavy, so your heavy lifts will feel light. —Frantz’s Third Commandment of Powerlifting s

ãJË Æ`ÇÈËÉ×Î ØÎ?ä-ÔÎØÕ ÓJÎÈÉÐKå^ÏÒÇWÙ/ØÕ ÎÈÍÉËÚÕ ÙÉ1ÇÈÎ Ó+ÔÉ ÊKÏÌÕ ÉÖÇÏÎ#ÝÌÉPÆ&ÇØÈ×Õ Ó É×ÇÉ1Õ ÉBÕ ÏáÎØÊK×ÎÇ3áÊÐæ+Î-Æ&Õ ÚÚfÝØ"ÇÖÎ#×Õ ÓJÏÎÚ Ù1ÙËØÇNÈÎÙÙËØ"ÉàÇÈÍÛØ"ÇÝÉ×Î#Ï"ÌÕ ÉÖÇÏÎÐ çË Æ&ÎØÎÍhÝDÊKÎ?äBÖ ÎÏ"ÏÕ áÎ4ÙËØÖÎàfÉ×Î4Ï"ÌÕ ÉÖÇÏ"ÎBÆ&ÕÚ ÚfÙÚ ÊKÕ ÈÉ/ËÉ×Î4ÇÕ ØÐ=ÞèÕÉ/×ËÌÉ1É×Õ ÈÒÕÈÛà ÊËÌØÙØÕ ÎÈÍ%Æ&Õ Ú ÚÕÓ+ÓJÎÍÕÇÉ/Î Ú ÊKÉÇÒÎ4ÕÉ1ÎÇÏzÊKÉËÓJÇÒÎ#×Õ ÏÎÙÙËØÉ1ÇÔÔØËÔØÕ ÇÉÎ4ÙËØÉ×Î#Ú ËÇÍ ÇNÉt×ÇÈÍÐ Ñ%×Î#Õ ÈÉÎÈÏÕ É ÊKËÙ1ÇWÓ+ÌÏÖÌÚÇNØ:ÖËÈÉØ"ÇÖÉÕ ËÈÕ ÏÉ×Î#Ï"ÌÓIËÙBé ê=Ë-ë ìÇNÈÍé íÉËÔBë ìÖËÓ+ÓJÇÈÍÏ ÖËÓ+ÕÈÛWÙ/ØËÓîÊËÌØÝØ"ÇÕ ÈÇÈÍËÉ/×ÎØÔÇØ"ÉÏËÙ1É×Î#ÈÎØzáËÌÏÏzÊÏÉÎÓIÏÌÖ ×ÇÏáÇØ"Õ ËÌÏ:Ï"ÎÈPß ÏËØÏÕ È%ÊËÌØiÓJÌÏ"ÖÚÎÏÇNÈÍÉÎÈÍËÈÏ"ÐïcËÌØiÏÔÕ ÈÇÚÖËØÍÕ ÏÖËÈÏÉ/ÇÈÉÚ ÊKÔØ"ËÖÎÏÏ"Õ ÈÛ)Õ ÈÙËØFß ÓJÇÉÕ ËÈÙØ"ËÓIÉ×ÎÏÎ#ÔØËÔØÕ ËÖÎ ÔÉËØ"ÏÇÝËÌÉ1É×Î4ØÎÏÕ Ï"ÉÇÈÖÎ#ÇÈÍ{ðDËÕ ÈÉ1ÇÈÛNÚÎÏ"Ð)Ñ%×ÎÈ&Õ É Ó+ÇÒÎÏ{É/×Î^ÈÎÖÎÏÏÇNØzÊ&ÖËØDØ"Î ÖÉÕ ËÈÏÕ È=ÊËÌØÓJÌÏÖÌÚÇNØ:ÎÙÙËØÉÏÉËÓJÇNÒÎ#É×ÎÓVÇÔÔØ"ËÔØÕ ÇÉÎ Ù/ËØÉ×Î#Ï"Õ ÉÌÇÉ/ÕËÈ&ÇNÉB×ÇNÈÍàÏÌÖ×ÇÏËØ"ÍÎØ"ÕÈÛ^ÊËÌØÝÕ ÖÎÔÏÉËÖËÈÉØÇÖÉ1×ÇØ"ÍÎØÇÏÉ×Î ÔÕ ÉÖ×Î ØÕ ÏÛÎÉÉÕ ÈÛ)×ÎÇ3áÊ)Æ&Õ É×ÉÇÔ%Æ&ÇÉÎØ Ð ÅÉ1Õ Ï:ÇNÈ&ÎÙÙÕ ÖÕ ÎÈÉÚ ÊØ"ÌÈÙÎÎÍßÝÇÖÒËÔÎØÇÉÕ ËÈÍÎÏÕ ÛÈÎ ÍÉËÔØÎ?áÎÈÉÊËÌÙØËÓVÚ ËËÒÕ ÈÛ Ú Õ ÒÎ#Ç)ÙËËÚNÆ&×ÎÈ%ÊËÌÏÚ ÇÔÇÈÕÖÎßÖØ"Î ÇNÓVÖËÈÎ#Õ ÈÉ/Ë=ÊËÌØ:Ù/ÇÖ Î4ËØÉØÊÉËÚ Õ ÙÉBÇ:áÎØÊ ×ÎÇ3áNÊËÝFðDÎÖÉPÆ&ÕÉ/×Ç)ÍÇÕ ÈÉ ÊKÓJË áÎàÚ Õ ÉÉÚ Î#ÙÕ ÈÛÎØÏÉÕ ÖÒÕ ÈÛ)ËÌÉÐñ^ÈÙËØÉÌÈÇÉÎÚ ÊàfÉ×Õ ÏÏ"Ú ÕÖÒ ÖËÓJÔÌÉ/Î Ø"Õ ò ÎÍÏzÊÏÉÎÓIÝÎÖËÓ+Î ÏÇ)ÍÎÉØÕ Ó+Î ÈÉBÉËÍÕÏ"ÔÚ Ç3ÊÕ ÈÛ:ÊËÌØÓJÇ3äBÕÓ+ÇÚÏÉ/ØÎÈÛÉ/×Ð ó ÈÖÎ#É/×Î#Ø"Î Ï"Õ ÏÉÇÈÖÎ#ÇÔÔØËÇÖ×ÎÏÆ&×ÇÉPÊËÌ&ÝÎÚÕ Î?áÎ#Õ ÏÊËÌØÓJÇ3äBÕÓ+ÌÓ+àÉ×Î#Ù/Î ÎÍßÝÇÖÒ ÚËËÔÏÉ/ÇØÉÏÇÖÉÕ ÈÛ)ÌÔÐKôÎÇØ"Õ ÈÛWÇ)ÉÎÈÍËÈÕ ÈFðDÌØÊNàÕ ÉBÏ"Î ÈÍÏáÎØÊÔË Æ&ÎØÙÌÚéõ Ø"ÇÒÎPë ì ÖËÓJÇNÈÍÏ:É/Ë=ÊËÌØÓ+ÌÏ"Ö Ú ÎÏÐ

70

ö ÷ø ùNúû÷Büýúþûÿþ"÷ÿN÷÷þù ü ý÷û ýÿ1÷ Bø÷÷ ýüýúþÿ÷ ý&û"ÿþúøÿúþ"ù û"ÿþ÷ÿfÿ÷#û"ÿþ÷ÿý÷ þýþ J÷øù û û:û"÷ÿBúùüÿýýø ýû"÷þùÿ ÷ ü! " ø ÷ ÿ û"ÿ û #÷ $÷ ÷4ÿ ù% ÿ ú & )ÿ ' ÷ #þ" ù (' ÷ /þý Iú ÷ þüýú þ ù û ÷ ù ÿ ù) ÿ û * * +-, Wÿ ' ÷ &# ÿýþ ü ú% ÿ ÿýÿ ' ÷ Júûø ÷. û ûÿ ' ÷ (÷?üKÿ ù/ÿ 0 &ý ÷ ÿ' ÷ ýýþÿýû"ú ÷ þ , û"ÿþ÷ ÿ ú þ"÷ !ù J÷ ý %#DüKÿ ÷4ûÿþ"ý ÷û% ÿ ÷ý ' ÷ ÿ) ÷ &ýþ 21=÷û ÷þùÿ3 ÷ þ!ù +ýÿ , ÷þ"4 û þ"÷ûÿ 5÷ý ùþ û ù 0+ýÿ ÷þ û &ÿ &Wøùþ"ûÿý&û"6ù ÷#ÿ ÷ . þ þý ÷ DüKûú ýû÷ 2 ü ý ûý +÷ÿ 6ÿ ý þ$÷ ÷ ÿ1ÿ 3 ÷ 7 ÿ ù (3 ÷ ÿ1÷ùûz4 ü }üý ú 8& % ÿ ÷% ÿ úþ:ÿ 9 ;øý *J!ù û þý Iþ"÷ùø , Wÿ ÷ þ +úû"ø ÷û =<û ù ÷'÷ý ' ÷ #÷ J÷ÿ ù >#ùþ û ÿ) ÷ 0& ý &û:ý Bÿ ÷ þ:ø÷ û ?@< # ÷ $÷ ÷ ÿ ÷?üø ù ÿ ÷ 7 &ùþ û ;> ÿ' ÷ A " ?B#÷øùúû"÷#ÿ ÷ þ ÷ úþ ù fø þ"ø ú ÿþz2 ü û ýý ÷

ú 2
<ÿ1þ÷Hú

þ÷ûÿùÿPüýú0+ù6 I Jù!& üKø ýÿþ"ùøÿBù!&Nüýúþ +úû"ø ÷û40ÿù)ûú#+ù6 I Jù

&÷ ÿ?½ýþ ý&÷ ÿ/0ùÿ/ûý÷$÷þJ9LKc÷J÷8#÷þ MNùþ ÷û Ocÿùûù û P Dü4ù *

ø#ÿ÷, û ýP>+÷ ÿý QSR^ýú'&÷þ÷4ûúýû÷ hÿý * ÿùÿ÷3 ÿ )ù.&÷&!ÿ%# ü2÷$ )&:üýúþ +úû , ø÷û ýþù Nüýúù6÷3ýÿUTNúûÿ1ùû4C#ù >MVWMN>X^ú5 ÷þûYþýZ4 ûúù & üKû&8& ùþø ù , ûÿ÷ øû &øýø÷ÿþ"ùÿ ýù &ùùNþ÷÷û"û>

ü4ù 8ø4ÿ÷ûýûù E û"øù4 þ = ù ÿ/ý* J÷4ý1ùV&ýþ þ÷øýþ ý÷þ& ÿfù ýÿ[}úûÿ%* ÷û"û ý )ÿ þý ú ÿ ÷ Jýÿ ý û

t Scientists believe that pulling the brake from under your gas pedal, that is minimizing the inhibitory input into the muscles is the key that will open the door to superstrength. s

71

\']^'_!`ba2c&de5f ^ghe!ijklc d0k&m0c n*k`c o)jc&jdgo

Bodhidharma, the semimythical progenitor of the Oriental martial arts from India is credited with devel oping the Yi Ji Jing—dynamic tension exercises. They were a series of postures demanding forced tension developed a millennium and a half ago. Shown at right is one of them called Pull Bull’s Tail. Bodhidharma supposedly developed them to help his weak and sickly monks to strengthen their bodies.

c dp4^do)o]c k n*^o]gjq=rN`kkc e dksc ^doc kok t dgl]c de dj0uigk]^ljc&jc do]^'^e if a@vbwxxkq y i kgo]^$ao]g`_ ]oq2zGgj]c j]e in*e {>o]^'k^n8c&| nNa4o]c se f>hig_!^dc ogi g}%o]^ y ic ^doe f>n8e ioc&e f e iok }ign~djc e {>n*e6a2]e6p4^'hie soc s^j0k`s] ^)^isc k^k e5n*c f&f ^ddc `ne dj0e5]e f&}%e _ gq sc ^doc kok4m=^i^'kl^hoc se f>g}%jba>de n8c&s'o^dkc gd }gi e6m0]c&f ^{>k`kh^soc d_5o]e o%asi^e!oc&d_5e ioc }c&| sc&e!f>i^kc&koe ds^)m0c&o]c da4g`i n*`ksf ^k4a4g`f ^e id ogh`o)gdo]^'ie l^kq\]^de gbp4c ^o%ko`jba a2Ngp4e f c&l^koe f c k]^j^$a4gdjo]^'k]e jgbm g}%ejg`o%o]e o% p4c&io`e!f>f&c }oc d_ >`c f&jk koi^d_ o]{W^p>^dc dkgse!f&f ^j`c slf c }okJ *c _ ]p4e f `^k g})n8`ks`f e i o^dkc gdm=e!k.gd^3i^e kgd{W`o%ogje6a5m0^'se do]c dl0g} e dgo]^iq=Be6Ic n*e!f&f a2o^dkc d_5o]^3n*`ksf ^kYc do]^'e!k^ds^'g}%i^kc&koe ds^3gi4m0c o]ef&c _ ]o

t a Soviet study by Kovalik established beyond the shadow of a doubt that ‘virtual lifting’ builds strength, even in so called quick lifts! s

m0^c _ ]o%c&k gdf a2hgkkc f&^)m=]^do]^3k`b^so%c _ dgi^k o]^'}^^j|e slg}}^i^ja]c k.n8`k| sf ^k e djo^djgdk{>de n*^f a4{Wo]e o%o]^i^3c k dgLi^kc&koe ds^3ogLsgdoie so%e _ e c dkoqU\]^3ghhg/| kc&o^3g}%edgin*e f>}^^j|e slgh^ie oc&gd{>o]^'}^^j|}gi&m=e!ijo^dkc gdo^s]dc&`^3g}%n*e6)c | n8e f&f a2sgdoie soc d_5o]^3n*`ksf ^k i^_!e ijf&^kk.g})o]^Im0^c _ ]o{>k]g`f j`c f&jk`h^i]`n*e d koi^d_!o]I y ds^3o]^'n8`ksf&^k e i^3k`b^so^joge.p4^ia]^e6p a2f&ge j{>o]^$am0c f f>^'e!f ^'og k`ss^kk}`f f a2c _ dgi^'o]^'i^e!f&c o a2e djf c }o)o]^'je n*do]c d_4LV^^hc dn*c djo]e o/a4g`n*`ko f c&}o)i^e!f>]^e6p a5m0^c&_ ]ok e o%f&^e ko)kgn*^3g}%o]^3oc&n8^q2@e!ioc e f>e iok n*e ko^ik4m0]ghie soc s^ ke ds]c d0gi ~igd ]c ioW^)^isc k^k ldgbmDo]e o%o]^$a2n*`ko)i^e lo]c&d_ k gi go]^i&m=c k^ koic&l^'kgf c jgb^sok ogi^e f&c ^3o]^3hgm0^i `c&f o/m0c o]ja4de n8c s'o^dkc gdq=Vg`i bgc dok e djsgdd^soc p4^3oc&kk`^k n*`ko)_!^o%koigd_ ^i e k4m0^f&fWe k4a4g`i n*`ksf&^k@}gi o]^nZp4c io`e f i6^kc koe ds^Im0c f f>dgo)s`o)c o- ~desgdbp4^ike oc gdUm0c o]o]^'k`h^i kf gmD_ `ba2V^d*`os]c dk.]c k.e!kkgsc e o^'V^c o] !g]dkgd{>@q Uq {>sgc d^jo]^)m=gij c do^ide f c e!oc&gdW}gi sgds^doie!oc&d_gdo]^3higs^kk g})f c }oc d_5o]^)m0^c _ ]o)c dko^e jg}%o]^'i^k`f okY\]^$a`i_ ^Ia>g`og^e o%o]^'^`c&hn*^do{ e k!e5sgn*h^oc&ogi4a4g`n8`ko)j^}^e!oq5\']^$a2o^e!s]a>g`og^$Io^ide f c ^'e}^c _ d^j0e!_ _ i^k| kc gdqNg`LjgLo]^Nghhgkc o^qNg`Lk^^nogLe!jbp4gse!o^3i^e s]c d_c dkc&j^)a>g`iYgjba4q]^d ^$)^isc&kc d_5]^L 8`os]c&dk>k`J^so%k^^n*k ogo`idg}})]c&k k`iig`djc d_^dp4c igdn*^do e djsgds^doie o^3c&doge dLc&do^ide f c&^joie ds^qU\]e o k o]^3}c ooc d_.m=gij> c do^ide f c ^&q gn*he i^3o]e!om0c o]^$Io^ide f c c&d_o]^'^}}gio%e _ e c dko%o]^3e i^f f&q=V^^hc dn*c djo]e o%c } a4g`jgo]^' c&do^ide f >_ c _c do]^3sgdo^)o%g}YII. ¡$¢£ £ )I. b¤¥¦>o^s]dc `^k{o]^ ^$Io^ide f >i^k`f ok{>o]e!o)c k o]^)m=^c _ ]o)g})o]^'e i^f f>f c }o^j{!m0c f f>e f kg^'e o%c&ok n8e6''§^ e ss^hoGdg*sgn*hign8c&k^kq

72

¨V© ª«¬® «¯)«°6±4²'³¬ª²´0°!´b±4¬µ° ª²¶.¬·)¶¸²¹.¶©&¬ºD²$»I²¹µ¼ ¶²'¸²¹·¬¹½*° ¾µ²'°5·²$ºDª¼ ½*²¶ ¼ ¾ª«¼&¶ ¿¬¬ÀÁ>¯%½*¶ª%½*° À²'¼ ª)µ© ²°!¹.ª«° ª%¯)´¬¾¬ª)¶¿¶µ¹¼ ¿²3ª¬ÂN²¾Ã*ªµ«¼ ¾¶Ä>¶µ«¬¬© ¬·)¶ª¹²¾®!ª«ª¹° ¼ ¾¼&¾® Å2¯¾0°5¾ª¶«²© ©&ÆB¬¹ Ç ¼&¾°5¾ªµ° ¶²Ä>° ¶ ¯%¶²´0ª¬0¶°6È2¼&¾½NÈ²° ¹© È È4²° ¹¶ ¼&¾¨V½*²¹¼ µ° Æ@ª«²'ª¹° ´²½*°!¹À²´É ¸²¹ É © ¬bºD²$»I²¹µ¼&¶²'¸¹¬ª¬µ¬©>¹²³¼ ¹²¶ ª«° ª)¬¾² ©&¼ ·ª¶ ª«²Iº0²¼ ® «ª%¼&¾ª²¾¶²µ¬¾´¶ ° ¾´© ¬bº0²¹¶ ¼ ª)¼ ¾·¼ ±4²Å2É!µ«²$»I° ® ®!²¹° ª²´¶© ¬bº0¾²¶¶ ´²½8° ¾´¶ ª«° ª/È4¬0«¬© ´¿°!µÀª«²'·¬¹µ²'¬ª¸ª%° ¾´¾²µ²¶¶¼ ª° ª²¶ ª«²'¶²'¬·%°V±>²¹ È ©&¼ ® «ªº0²¼ ® «ªÅ=Ê@¶µ© ° ¹ ª²¾¶¼&¬¾ÆB° ¾´ª«²'¹²¶© ª¶Æ@°!¹²'µ¬½*¸¹¬½8¼&¶²´Å ËÌIÍIÎ.ÏÐUÍÑÒÏÒ Ì)ÍIÎ.ÍÏbÓÔÍÕ ©&¼ ·ª¶Y° ¹²3¶© ¬bº0Æ@° ¿¬ª%ª«¹²²3ª¬·¼ ±4²'¶²µ¬¾´¶ ª¬© ¼ ·ªÁ>¶° ½*² ª¬© ¬bº0²¹Æ@¿²µ° ¶²3½*°6»I¼ ½8° ©>ª²¾¶¼ ¬¾¬·)° © ©>ª«²'½8¶µ© ° ª¹²'²½*© ° ª²¶ °½8°6»I¼ ½*°!©>© ¼&·ª º0«¼&µ«¶°!©&© È2ª° À²¶ ª«° ª)© ¬¾® ÅÖ«²¹²'¼&¶ ¾¬¾²²´ª¬ª¼&½8²IÈ4¬¹¶²© ·Å2×© ©>¿¬´bÈ2ª²¾¶¼&¬¾ º0¼ ©&©Wª° À²3µ°!¹²'¬·)¶© ¬bº0¼ ¾®.È4¬´¬bº0¾ÅÖ ¹&È½8¬b±4¼ ¾®5·° ¶ªº0«²¾° © ©!È4¬¹ ½8¶µ© ²¶ ° ¹² ·© ²$»)²´ÆÈ4¬ÙØb¶ª%µ° ¾¾¬ª-Ú8ÛN¬½*¸°!¹²´ª¬LÉ ¸²¹ É © ¬bº0ÁW¬¹ ° ¾È2¬ª«²¹ ²$»I²¹µ¼ ¶²'¸¹¬ª¬µ¬© ·¬¹Ùª«° ªG½*° ªª²¹Á%ÜWÝÞ'ßYà/á Þâãà*ã ÝÞ3ß4Þ/à$äIå&ÞæWçèéê4èë ìíçèéîïIðñòÙòï)çñèó éèÙèñò&ïIô õò ö ñðë6ï)òñ'ó õ)ë!ô&ô é÷=ò õøñ'øó ê4øñòõ%ô&ñ$ù4ñô ò éú%õñûòó&éûüWú ïIô ô ö éîbý2ó ûbù4éô ù>ñì8ñûõü>ë ûîñì*çô éý4ò øñë6ù4ó ñòõþ÷0ñó ê4øõòÿ¯¾·° ¼ ¹¾²¶¶ ª¬Ã*ªµ«¼ ¾¶Á>«²3½*° À²¶ ½8° ¾bÈ2²$»Iµ²©&© ²¾ª%¸¬¼ ¾ª¶Á>²¶¸²µ¼ ° © © È2¹²® ° ¹´¼ ¾®5¶ª¹¼&µª%²»)²¹µ¼ ¶²'¸²¹·¬¹½*°!¾µ²Á>° ¾´«¼ ¶ ¸¹¬ª¬µ¬©>«°!¶.¶¬½8²'¿¬´È4¿¼ © ´¼ ¾® ° ¾´*¹²«° ¿*° ¸¸© ¼ µ°!ª¼&¬¾¶Å ×²²´·¬¹º0° ¹´ª²¾¶¼ ¬¾L¼ ¶ ¾¬ª%ª«²3¶° ½8²'ª«¼ ¾®5° ¶YÇ ·²²© ¼ ¾®ª«²3½*¶µ© ²Ä>²¼ ª«²¹Å0×²²©&¼ ¾® È4¬¹.²¾ª¼ ¹²'¿¬´Èµ²° ¶²'ª¬0¿²'°µ° ¹¿¬¾0¿° ¶²´© ¼ ·²'·¬¹½° ¾´® ²ª)µ¬½*¸¹²¶¶²´ª¬ª«² ´²¾¶¼ ª È2¬·%°¿©&° µÀ«¬© ²'¼ ¶ ½*¬¹²'© ¼ À²'¼ ª-Ú

73

PRE-TENSION

FOR MAX POWER AND SAFETY

!" # $ %&'($ ) $ +*, -

$./0 *1 !".( 2 #!"30 (54- #6 %87.(9 :;0< ="( .?>8@.?3 %A.? +!" $B C (C(. 6% D . E, F*( $#G

#!HC+(, ,0>-*

" I>-C3(3 (.>-*J+*,$C? 3(5>K(*3MLN, O$%

t I turn myself into a rubber band, I am ready to accept the weight and toss it back up. —Ernie Frantz, Powerlifting World Champion s

P E(3N>8 JE $# ,.,, N>8,2 P !"5/0$ JN ## QR $ S T0 . , 4- >K2.( #,2. $. J #'U(32+V0WXYMZ [W\X] ^ _ `'abZ5Xdcfegg+\X0hgdZ5X0] `'eiRjJek;Z5Wl Y im] Y Xno.((C 3 #

$.pf* $6% P 0 ?. >-*. E(+,. $ #*E!"3* $ >-* E'>-*C,.*, C $% % % P !"qO (, $J E D qf "rf*#JU* . 4-(6 #BU6$ !" . E J,!". 4"( $"63* $m< s qO$Ht;#.toCu*3$ , C?s vwwx?vyyz0{{{'.C(,| #J , E6*C32C.6C.qO "rO*#!"3*$>K. $'>-* L}* $#;~ % x *C33 C.# # 3>-*.*,2.0 $#6 .2. C(*6 $. (%UQR (ST($ 6C6, , $#G # #*. $(3N>8*#* (I>8C J #8s >8 ;>"*-4-6,E $' >-*.I4-?.,,C' $#6$xm%8pO,$HB '>-*CJ#6 . >-*L} C# ,!H5>8 $## 4-04" $3C'>-*C*,$% I/0 >8$5/ $#G6$}>-*J+*,$C3>-*.# *C? $. N CCG

!" >-* #E3N>" $>-E 5/0C,, %87,(0 # J E.B>-* C. ?CE@,+ $ $#36#B<O**$ 3(3 (.2. (E .#6 $ 30>-*. E0 #!6 $,.M C .#C#.. >~% & ?(C $., $ $E $,?C.(*.30>-*.#*C(3 ( .$ C %U ...+ $'>-*. ? $C #., +3 *,*$6JE ..#.#6 $%U76$",3 $ C (( >-C , , s 4-,+ $#!6>- #!"6.6 $,!"C$ $#Ixm!"J>- $#G,, $' , $ .6 $,?(N .? #4-6$*JE

.$E( /0E $ D 4- $ *>-%U 3 $54-? $.'

.?,*$ $E $ /0 H,(*, $% >-*.,?G+*, (.*33C3!6>-* ,.*6.) #6 $CH 'U.E,%U +# (N*,.+('>-* ,. . $.*33 3

>-*. .

$ 3(E, #G m<

74

( $C $5-? C R - .G+ (C.( 56 $ K+ ¡ ¡¢U£¤$¥GE E( ¡ + ¥¡(¥6E$¥ C ".?.. E$¥GC 6¡C$ 6J¡E 8H¤ ¢o¦' C-( C? (.?¥ C¡ $6 (¥I 8 ( ¥J $¥6 EC?CC.( C .(C. I 8N ¢U§+ $¥ -¨H©f$6.¡ª?I -C¡ .U6 (6 $ 8.?.(( . .(+ C E0 - ¥ ¡(- . $? C¡1« ¤6«$¢U 8¬R$?6®(+ ¯f°±²+' $..C.$6 ¡ .©f$6 ³"(6 I -C´5)E ´5 KE ¡ ¥ ¥O ¥ JE(+ ¡ $.$ . .(+ C¡ ? " J5-.´0µ ¦ (.+I0 K¡(¥ ¥C0 ¥¢8±OE + ¨" b 5- ¨"E C$.- -.( N $¥G($ ¢o¦'?( ' - I-( E0 I 8N ¨"( - - 6(¥$¥G.¥ ¢

t Sly Ernie Frantz must be a CIA man with an access to classified Russian research: he always knew that the key to lifting a big weight is the amount of tension built up in the muscles before the barbell is even unracked! s

75

SUCCESSIVE INDUCTION ¶I·¸¸¹ºº» ¼-¹(» ½¾·0¸¿» À½Á"ÂÀNÃ)¿À'Ä-¹¿ ÅGº¿ÆÀ½NÄÇ0» ¸¹Èº-ÇÉ8¸À½¿ÆÅ¸¿» ½ÄGÉ-À·0ÆC¿Æ»$¸¹Èº t His arms bend easier than most people’s. John McCallum about a man with strong biceps in a 1960s Strength & Health magazine s

ÊËÌÌÍÎÎÏ Ð"Í(Ï ÑÒËÌÓÏ ÔÑ.Ï ÎJÕ6ÑÔÓEÖÍ×CÔÑÍ(ÔØ ÓÖÍ(Ê6ÖÍ××Ï$ÑÙÓÔÑ ÚRÕIÛ ÎCÍ5Ü0ÝÞ ÔÏ ÓÍÒ.ÓÔ ÓEÖÍ(ß+ÕIÜ àNá ËÑÎÌ×ËÝËÞ$ÔËÎâfÔßßÏ ÍÎã äOÌÌÔ×ÒÏ$ÑÙÓÔ.ÓÖÏ ÎCÞ ÕIÛ å"ÕoÌÔÑÓ×ÕÌÓÏ ÔÑÔØ ÕßËÎÌÞ ÍæÎÕ á å ÓEÖÍ(Ó×Ï$ÌÍÝÎJæßÕçÍÎCÏ ÓÎCÔÝÝÔÎÏ ÓÍ(ÑËß à Í×æÏ Ñ.ÔË×JÌÕÎÍå"ÓÖÍ à Ï ÌÍÝÎæÎÓ×ÔÑÙ6Í×CÓÖÕÑ ËÎËÕ6Þ$ãUèÑ.ÓÖÍ?ÍÕ×Þ á ÍÏ ÙÖÓÏ$ÍÎCÎÌÏ ÍÑÓEÏ$ÎÓÎCÎËÙÙÍÎÓÍÒ.ÓÖÕÓÓÖÏ ÎCßÕÑÍËÐ-Í×CÖÕÎCÕÒÏ ÎÏ ÑÖÏ à Ï é ÓÏ ÔÑ.ÍØØÍÌÓã8èEÑ ÑÔÑéÙÍÍç ÓEÍ×ßÎå6Û ÖÍÑ á ÔË×CÓ×Ï ÌÍÝÎCÝÔÛ Í×ØËÞ Þ á ÌÔÑÓ×ÕÌÓå"ÓÖÍ á ÎÍÑÒ ÓÖÍ(ÑÍË×ÕÞ"ÌÍÑÓÍ×ÎCÌÔÑÓ×ÔÞ$Þ Ï ÑÙÓÖÍ à Ï ÌÍÝÎCÕGß+ÍÎÎÕ6ÙÍ(ÓÖÕ6Ó á ÔË× à Ï ÎCÒÔ.ÑÔÓ ÖÕIÐ"Í(ÓÔ ÖÔÞ Ò à ÕÌç.ÔËÓÔØØEÍÕ6×CÔØ ÕÑ.Ï$ÑêNË× á"ë Ï ØÓÖÏ$ÑÙÎCÙÍÓ ÔËÓÔØÖÕÑÒ.ÓÖÍ(Ó×Ï$ÎCÕ×Í(ÎÓ×ÔÑÙ ÍÑÔËÙÖÓEÔÎÓÔÝÓÖÍßíì ä á ÍÕ×CÞ ÕÓÍ×CÓÖÍ?ÎÕß+Í(Ù×ÔËÝ.ÔØ ×ÍÎÍÕ×ÌÖÍ×ÎCÒÍÓÍ×ßÏ ÑÍÒ.ÓÖÕÓ ÕGÎÓ×ÍÑÙÓÖ.Ó×Õ6Ï$ÑÏ ÑÙ Ý×ÔÙ×ÕßîÛUÖÏ ÌÖ ÍßÝÞ Ô á ÎCÓÖÍ(ÕÑÓEÕÙÔÑÏ ÎÓÝ×ÍéÓÍÑÎÏ ÑÙ6å"Ô×CÎËÌÌÍÎÎÏ Ð-Í(Ï ÑÒËÌÓÏ ÔÑå"Ï ÎJß+Ô×MÍ ÍØØÍÌÓÏ Ð-Í(ÓÖÕÑ.ÕGÌÔÑNÐ-ÍÑÓÏ$ÔÑÕÞHÔÑÍãoï'ÖÍ à ÍÑÍØÏ ÓÎCÔØ ÕÑÓÕÙÔÑÏ ÎÓ Ý×ÍéÌÔÑÓ×ÕÌÓÏ ÔÑ.ÒÔ ÑÔÓ ÎÓÔÝ Õ6ÓÏ ßß+ÍÒÏ ÕÓÍ(ÝÍ×ØÔ×ßÕ6ÑÌÍ(Ï ßÝ×ÔÐ-ÍßÍÑÓå à ËÓÏ ÑÌÞ ËÒÍ(Þ ÕÎÓEÏ$ÑÙGÌÖÕÑÙÍÎCÏ Ñ á ÔË×bÎÓ×ÍÑÙÓÖã ÚRÏ çÍ à ÍØÔ×Íå"Þ ÍÓ ÓÖÍ à ÕÎÏ Ì à Õ× à ÍÞ Þ"ÌË×Þ à Í(ÓÖÍ(ÓÍÎÓEÏ$ÑÙG×ÕÑÙÍ?ÔØ ÓÖÍ(ÍØØÍÌÓÎCÔØÎËÌÌÍÎé ÎÏ Ð-Í(Ï ÑÒËÌÓÏ ÔÑãUðÍ×ØÔ×ß@ÕÎÍÓÔØÎÓ×Ï ÌÓÌË×Þ ÎCÓÖÍÛUÕ áGá ÔË'ÛUÍ×Í(ÓÕËÙÖÓñ à ËÓEÓå"Õ à Îå"ÕÑÒ Ù×Ï$Ý.ÓÏ ÙÖÓã8òOÎÍ?ÕOÛ ÍÏ ÙÖÓ ÓÖÕÓÕ6Þ$Þ ÔNÛ ÎCÕ à ÔËÓØEÏ Ð-Í?ÎÔÞ$Ï Ò.×ÍÝÎCÕÑÒ.ß+ÕçÍ?ÎË×Í(ÓÖÕÓ á ÔË× ÍÞ à ÔÛ ÎJÎÓÕ á ÕÓ á ÔË×CÎÏ$ÒÍÎCÕÑÒ.ÒÔ ÑÔÓ Ò×Ï ØÓ à ÕÌçãUóÔÓÍ(ÖÔÛ)ßÕ6Ñ á ×ÍÝÎ á ÔË.ÖÕIÐ"Í ÒÔÑÍOÏ$Ñ+ÙÔÔÒØÔ×ßã

1

2

Photo one demonstrates a regular curl with good form. The upward motion uses irradiation, good posture and breathing. But in photo two successive induction is utilized as well. Use the triceps to pull the weight down.

76

ôfõö÷øùúCøû ü"õ(ýû þÿ÷õöþù6þù÷õúCöõ÷ ùø ÿú ö û ÷.÷õ(öýõ Uõû ÷ÿ÷ õý $ù K÷ õ(þõ )÷úû þö÷õ .ù ø $ù õúû þ ÷ ! õ úõ " û$÷ ÷ # õ ú û þ ö÷úõþ ÷.ùø -ùÿ ú $û õ ö "÷%ú 8÷ ù & ÿö '"÷ ( õ õû ÷ ù þ þ) )8øúù* ý -ù+ ÿ û ÷ +-ùÿúJ÷Eúû õ ö ,Rù ÿ ú# õ ÿ 6úþ÷õõ .÷ù.ö -ÿõõ .õ(ùÿ ÷ 6þ õ /÷ú úõ .ùúC÷ + ù Uû ÷ .÷ û$öC÷õ þû -ÿ1õ 0#2+õöõ úõ ö $û õ(öÿ õúCö÷úû ÷ õ ÿöõ(þ3ù 4"ù ÿ Iü"õ(÷ ù &$ý+ù÷ùúö '"÷ ù ùþ÷Eúù H÷ ( õ õû ÷ û þö÷õ .ùø ùþõ þ û$ õþ÷ H ÷ õ?öÿ õööû ü-õ?û þ ÿ ÷û ùþýþõÿNü-õúùøøEõúööÿ õúû ùú"N5 ùû þ÷ö÷"û $ û .÷û ùþ õÿöõ(ùø÷õ#ù6ùþ÷Eú÷û ùþ.ùø÷õ(ýÿö õöCùþù÷.öû õöCùøû ÷72+ÿöCû$÷ úý÷Eû 6 8úõÿõöC÷õ5Nùû$þ÷ö÷úõöö98Rþùÿú6õ#Gøúû õþ+ û$÷:5Nùû$þ÷úù õýöC÷ùû öÿöö ÷ û ö: ùU õúøÿH ÷õ þû - ÿõ

û ÷ û öCùú õú: ù ÷ùú9;<6þ õöúõ"- ùÿ+

û õ?ù3

õ û ; øIü-ùú"0

t Encourage a friend with joint problems to discuss this powerful technique with his or her doctor. Chances are, you will be owed a big favor! s

77

ON

SHOES, GLOVES, AND MIRRORS

= >?@?!A$BCEDGFBBA$C"H:I3JK?#CLJFMCENF3OEP>J+PJ@?#B>J?BM PJBA Q?BMJJBRCS STJ@U>A RV # WX>?HCBK?YC"LJFM>A BULA QC@@?!L?>C)Z A J@[ >?!\JR]S CA H?Y^CLJFM >A$B:RA B?@CLS ?!S A T?!CHY \JH\S$FY?YM>CM>A$BJHS O_>C]]A H?BBA$HS A T?(PCBMJ\JR`?#>JR?!CHYMCK?#JTT>A BUB>J?B"a bcJF+P9A S SL?#?Z ?H>C]]A ?@UM>CHM>A$BYFY?#A TO JFS$JB?(OJF@BdeCMS ?CBMP>?H+O JFS$A TMV

t Sometimes you have to look reality in the eye and deny it. —Garrison Keillor s

f DGFHHA$HNgB>J?BUJ@CH3O_B>J\KhCLBJ@LA HNEB>J?BBFA$MC"LS ?#TJ@UM>?#C?@JLA$\B\S$C"BBC@? ]JM?HMA CS$S O9FHBCT?!A H^M>?GN)O RHCBA FR[ f PC@H^i@JTV jJB>CHBKO_C"HY^kl@VmA TTV fn J@UA HBMCH\?[\JR]@?BBA$JHJTC"H3Oo]C@M JT M>?#BJS ?#YF@A HN pqY?CYS A TMB[BMCHYA HN ]@?BB?BrpsCHYJM>?@BMCHYA HNE?t(?@\A B?B\CH\CFB?#N"?H?@CS A$HBMCLA S$A M O_CHY\JHB?uF?HM A HvI3F@$O"VwxJ@?J3Z ?@[ A HC]]@J]@A CM?!>?A N>M JT M>?#>??S \CHB>A TM M>?#\?HM?@JT N@C)Z A M O_JT M>?#LJYOoTJ@%PC@Y[M>?@?L3O_A H\@?CBA$HNgM>?#BM@?BBJHM>?#KH??I3JA HM CHYCS M?@A HNgM>? J]MA$R`CS]C"MM?@HBUJTR`J3Z ?R?HMTJ@BCT?[R`C)t(A RCSS A TMBT@JRyM>?#N"@JFHYVE=#>?B?#C"@? CS SRCzI3J@@?C"BJHB P>3O_]JP9?@S$A TM?@BJTM?H+P?C@M>A H>??S hS ?BBB>J?BRF\>S A K?#LCS S$?M ]FR`]BV f =+>?@?#A BRJ@?V7=+>?!TJ@\?TFS H?BBJTCERFB\FS C@\JHM@C"\MA$JHA$BY?M?@RA H?YLOoM>? BFRyJT M>?#R`?HMCS?TTJ@M CHYlZ C"@A JFBU@?TS ?{t?BVEW4>?H+O JF+PA HYF]lO JF@B>JFS Y?@MJ ]A$M\>CELCB?LCS S"O JFMCK?!CY3Z C"HMCN"?#JT M>?!BM@?M\>@?TS$?tV_|?@]J3P?@LJJBMA$HN @)?TS ?t}A$B\CS S ?YM>?!]JBA MA Z ?#BF]]J@M @?C\MA JHVE=#>A B@?TS ?t}\CFB?BM>?!S$?NERFB\FS$CMF@? MJ\JHM@C"\M A H@?B]JHB?#MJM>?#]@?BBF@?#JHM>?#BJS ?#JTO JF@TJJMV9~M A$BCE]@JM?\MA Z ? R`?C"BF@?#CN"CA$HBM S JCYA$HNV D ?B?C@\>BFNN?BMBUM>CM CS P9CO B P?C@A HNEB>J?BYA RA HA$B>?BM>?!B?HBA MA Z A$M OoJTM>?#TJJM[ G P>A$\>^RC)O_MF@HJTT M>?!BM@?HN"M>T@A$?HYS O_@?TS ?t(Vl=+JJ^LCY[L?\CFB?P>?HM>?!LC@L?S S A BUA HM?HM JHBuFCB>A HN?(PA HYB>A ?S Y["OJF\JFS$YFB?#C"H3O_>?S ] O JF\CHN"?Ma#=#>?!JHS O_A @JHR`CH+P>J>CB:@?\JNHA Q?Y^M>A B]@JLS ?RyA Bkl@V n @?Y^GS C@$O T@JRywxA HH?BJMC[CE>FRCH\@CH?(P>J>CB?S$?Z C"M?Y]JFHYBV n @?Y@?NFS C@S O_]?@h TJ@RB:>?C)Z"O [:[ ]JFHYB:]S FB[ BuFCM1PCS KJFMBLC@?TJJM I3FBM MJTA$@?!JTT M>JB? @)?\?]MJ@B$V9GS C@$OoL?S$A ?Z ?BM>C"MBF\>M@CA HA$HNgB?HBA$MA Q?BM>?!?{tM?HBJ@@?TS$?t}@?\?]MJ@B CHY?HCLS ?B>A RyMJS$A TM >?C)Z A ?@ V bcJFYJHJM>C)Z ?#MJ+PCS KC@JFHY+PA$M>>CS TCEMJHJH+O JF@B>JFS$Y?@B[ LFMO JFBF@? \ JFS YS JB?O JF@BH?C"K?@BJHBM?@JA YBV9mA H\?#M>?#N)ORJPH?@RA N>MJLvI3?\MMJ+O JF@ NJA HNEHCMA Z ?PA M>+O JF@:YA @M O_MJ?!HCA$S B:B\@C]A HNE>A$B:TS JJ@[ N?M1O JF@B?S$T C7]CA @JT $Y?CYS A TMcBS A ]]?@BT@JRG@CA$H B:wxFB\S ?WXJ@S Y[( 3<h3V+=#>?O9S$JJK^C"S$R`JBM S A K?#LCS S$?M BS A ]]?@BCHYC"@?#]@JLCLS O_C)Z CA S CLS$?!A$H]A$HKV9C)Z ?!TFHV

78

$" E $¡ < ¢<£¡¤!¥+)¦ § U¢< # ¨ ¨©¤©$ ª9«x¦ ! :) £¨¨¨¡!¨ ª ¬<£ ¡ g £¨$ ¦_©£¡¤ 3¦_$ ¡# ª¬G£:l®`®`£ ) 7 !¡"3 ¨¡ $¡ªE¥#¦o) #E $9 ¡$ ¦ £ ®¡G¨" ¦ª "¯ ¡ $© { ! £ © ¡ ¨¡{¦_ ¡£# v°3£ ±$¡+£ ¨) #¨+9 £®³²1´ g¡ © £$$#¡£ $¡#¡ ®¨µ(¨$ £ {£ g {°r£ <®$¡U"¨ ¤£G®`$¨g«e¡ª ¥+#µ( µ¶¡£ # g®`£¡ $E¡ #¡¡¨ E ¨ ¡ £!®#£¨ª_· ¦o¨ ¨®¦o¨ ¡ £(#$ ¨U © g¨ U#¡£$®` ª ¸ ¨ $ ¡¤© ¨$¦o#® $ £! !$!1¦ £ª7¥+ #¡ E¨ £¹G ¸ ¡¤¨ ¨ ¨ £ E+9¨©#¨ U ¦_¨ª7¥+#® © ¡¤)# <® ¡¦o£¡¨g¡$ g® ¡#¨¨ ©¡¤$¨ E ¨$¦ ª7¥+$$ !g¨ £3¦_©£1 ¦_¡£ #®!¦_ #( ¤ g ª»º( £®©$!¨+ ©#£© #¡1 £ªE¥+#¡£3¦_$¦ £ ¤£ ¡¤# ®` $!$ !1¼X¨¡¤ r9 )¦_!®°3¤#+¦ £µ$µª9< £^ ¡½£¡ E¨£¡¨¨"¨ £¨"#¨ ¡¨¨¨ v°3£%¦" < ¨$¡#g$$g½£ ¾±£©¦ ¤g¡£ ¦ ¨ U¡ ¨¨g© ®y ¨®`$ ¡3 $¡ª

t The cushy soles of your workout shoes, thick as the platforms hippie girls wore at Woodstock, will play a bad joke on your extensor reflex. s

¥ !¢<£¡¤+¥+¦ $ ©© ¦_!© £¨: "$ ¨^ + g # # " ¡ ®3 ¦ ££$ ¨¨ª ¸ ¦_!®`#¤ )¦o"¨©¦ #+¦ £ ¤ E 3 ªE¥+#$ !£ ¡ $ +¦ £®`++¦ £¨$gµ¡$ªÀ¿{¥+!£® ©¨3¦_"UE£®©ÂÁs µ(% !® ¦_¡#©¨¦o®y v°3£ ¦Ãª ´ ©3 µ®$ £1Ás!$3¦_#$®y # # $¨1Áq¡£µ(U©$ Ä #$#£®ª ¥# µ( ¦o ¨U © $ ¦o($!£®y©¦o ®£ g¡ ¡ 1Ás ¡ ¿+µ ©$®¡ ¡µ ¨¨ Å ª3¥#®Æ«e¡¾±£ ª

79

Ç È$ÉÊ ËÌÍËÎÏÐË#ÑÒË#ÓÍËÌÌÏÍË#ÔÕÔ"Ö$×ÌÑ1Ø ÉÏÍÒÔ"×ÎÌÔ"×Î l ÌÔÙÉÑÔÕË(ØÉÏÍÓÍËÌÌËÌÖ$×ÑÒË#ÌÔÚ`Ë#ÛÔÌÒÖ É×ÑË××Ö Ì ÌÒÉËÌÚ`ËÌÌ ÜÖ$ÑÒ+ØÉÏÍÎËÔÎÈ Ö ÛÑÌÝ9Þ×ÑÒË#ÉÑÒËÍÒÔ×Îß ÒÉÈ ÎÖ ×ÕEÑÒË!ÙÔÍ ÜÖ ÑÒÙÔÍË#ÒÔ×ÎÌÖ ×ÑÒË!ÚÔ××ËÍÌÏÕ"à ÕËÌÑËÎ`Ù3ØálÍÝâxÐã±ÔÏÕÒÈ Ö$×`äXå3æ<ÉÏGÜ9Ö È ÈÙËGÌÏÍÓÍÖ$ÌËÎ Ö Û1Ø ÉÏÑÍ$Ø_ÑÒÖ ÌÔÑ ÒÉÜçÓÉ3ÜËÍÛÏÈÔ×ÎÐÉÚÛÉÍÑÔÙÈ Ë#ÑÒÖ Ì Ú`Ô×ËÏÊ ËÍÚÔèËÌÑÒË#Ô"ÍÚyÛËËÈ$Ývå+äxÔ"×ÎÌéÏËËêÖ ×ÕEÖ ÑÒÔÍ)Î ÜÖ È$ÈÏÓ!ØÉÏÍÆÓÉÜËÍrë

t Robert Roman’s sportsmen develop their muscle-joint sense by lifting …blindfolded! s

ì Ô)ÊÖ$×ÕgÎÖ$ÌÓÉÌËÎÉÛ ÕÈ É3Ê ËÌÔ×ÎÐÏÌÒØoÌ×ËÔèËÍÌßÈ$ËÑ ÏÌÌË×ÎÕ)Ø ÚyÚÖ ÍÍÉÍÌÆÑÒË ÜÔ)ØÉÛ±ÑÒË<í±ËÍÈ Ö$×GîXÔÈ Èë ï ÍÉÛÝð<ÉÙËÍÑð<ÉÚ`Ô×ÏÌËÎÑÉÐÉ×éÏËÍÕÉÈ ÎÛÉÍUÑÒË#ñÉÊ Ö ËÑò±ÚÓÖ ÍË#É×ÑÒË Ü ËÖ$ÕÒÑÈ Ö$ÛÑÖ$×ÕEÓÈ$ÔÑÛÉÍÚÝló+ÉÎÔ)Ø_ÒË#Ö Ì:ÔEÑÉÓ^ÐÉÔÐÒ#Ü9ÒÉÒÔÌÑÍÔÖ ×ËÎ^ÚÔ×ØEØ ÉÏ×ÕEÈ Ö ÛÑËÍÌ ÑÉÕÍËÔ"Ñ×ËÌÌÏÌÖ ×ÕEÒÖ$ÌÍË{ÊÉÈ ÏÑÖ É×ÔÍ$ØoÚ`ËÑÒÉÎÌÝ9ð<ÉÚ`Ô×Ö$ÌÐÉ×3Ê Ö ×ÐËÎÑÒÔÑÎËÊ ËÈ$ÉÓÖ ×Õ ÌÏÓËÍÖ ÉÍÌÓÉÍÑÌÓËÐÖ ÛÖ$Ð!ÙÉÎØoÔÜ9Ô"ÍË×ËÌÌ±ÜÖ È ÈÚÔèË#ÔgÎÖ$ÛÛËÍË×ÐË#ÙËÑ Ü9ËË×ÙËÖ ×ÕEÕÉÉÎ Ô×ÎÕÍËÔÑÂë ô Ñ Ö ÌU×ÉÑ Ë×ÉÏÕÒÑÉÒÔ)Ê Ë#Ú`ÏÌÐÈ Ëß"Ø ÉÏÒÔ)Ê Ë#Õ"ÉÑ ÑÉè×É3ÜçÒÉ3ÜõÑÉÏÌË!Ö$ÑÝ_ñÉÊ Ö ËÑ Ë{öÓËÍÖ$Ú`Ë×ÑÌÍËÊ ËÔÈ ËÎÑÒÔÑ ËÊ Ë×ËÈ Ö ÑË#È Ö$ÛÑËÍÌÚÔÎË#ÒÏÕË#ËÍÍÉÍÌÆÖ ×ËÌÑÖ ÚÔÑÖ$×ÕlÑÒË ÒËÖ ÕÒÑ ÉÛ ÑÒË!È$Ö ÛÑßÑÒË#Ú`ÔÕ×Ö ÑÏÎË#ÉÛÑÒË#ÛÉÍÐËßËÑÐÝ÷î4ÒË×ÌÓËÐÖ ÔÈÑËÐÒ×Ö éÏËÌUÛÉÍ Ú`Ô)ö(Ö ÚÖ êÖ ×ÕUÜÒÔÑ ðGÉÚÔ×ÐÔÈ È ÌUÑÒË#ø ÚÏÌÐÈ Ëà ù3ÉÖ ×Ñ ÌË×ÌËú"ÜËÍË#ÎËÊ ËÈ$ÉÓËÎßÑÒË#ÑÉÓ ÕÏØ ÌÉÏÑÎÖ ÎÑÒËÚ`ÌËÈ Ê ËÌÔ×ÎÌÉÚË!Ï×ÓÍÉÚÖ ÌÖ$×ÕgÔÈ ÌÉàÍÔ×ÌÙËÐÔÚ`Ë(ÜÉÍÈ ÎÐÈ ÔÌÌ"ë ð<ÉÙËÍÑ ð<ÉÚ`Ô×ú ÌÌÓÉÍÑÌÚË×^ÎËÊ ËÈ ÉÓ^ÑÒËÖ ÍÚÏÌÐÈ Ëà ù3ÉÖ ×Ñ ÌË×ÌË!Ù3Ø_È Ö ÛÑÖ ×Õ_û ÙÈ Ö ×ÎÛÉÈ ÎËÎë#ó+ÒËÖ ÍÐÉÔ"ÐÒËöÓÈ ÔÖ ×ÌÑÒÔÑÙËÐÔÏÌË(ÜË#ÌÉÒËÔ)Ê Ö È Ø_ÍËÈ Ø_É×ÉÏÍËØ ËÌÖ ÕÒÑß ÜË!ÎÉ×ÉÑÓÔ)Ø_Ë×ÉÏÕÒÔÑÑË×ÑÖ$É×ÑÉÑÒË(ÊÔÍÖ ÉÏÌÌË×ÌÔÑÖ É×ÌÖ$×ÉÏÍÚÏÌÐÈ ËÌßÑË×ÎÉ×Ìß È Ö ÕÔÚ`Ë×ÑÌßÔ"×ÎÆù3ÉÖ ×ÑÌÝEîXÒË×ÙÈ Ö$×ÎÛÉÈ ÎËÎßÑÒË#È Ö ÛÑËÍUÖ ÌÛÉÍÐËÎÑÉÈ Ö ÌÑË×ÑÉÒÖ ÌÙÉÎ3Ø"Ý ü<É×ÑÍÔÍ$Ø_ÑÉ+ÜÒÔÑ ÔEÚÖ ÍÍÉÍÕÔêÖ$×ÕgÙÉÎØ ÙÏÖ È$ÎËÍ±ÜÔ×ÑÌÑÉÙËÈ Ö Ë{ÊËßÑÒÖ ÌÑÍËÚË×ÎÉÏÌÈ Ø Ö$Ú`ÓÍÉ3Ê ËÌÑÒË!ÑËÐÒ×Ö éÏË#Ô"×ÎÖ ÑÌÌÑÔÙÖ È$Ö Ñ Øë

80

ý<þ ÿ ÿ þ þ þ !þ #"þ $"þ% þ%$þ & %&')(* +!,& $ ÿ + &, þ%-þ%/.þ 012 32 ÿ%&,ÿ ! !%þ &þ ÿ 22 , 4.0 !52 ,!6 " " &,, & %þ !'87þ þ 9.%þ 0:0 6 þ !0 ; &, +< 6!, ÿ þ =2 ! !þ =2> $-0 <2 ?. þ !0 @A ÿ >B$ ! %þ 0 6%þ & 2 , 0 ,& + !& ÿ ÿ 0þ 0 !&,!B%þ 0C! þ 0, ÿ 0þ ')C!, þ & - & þ þ ' C!!$&B& þ þ # " þ # %þ B0 5.9þ 012 32 " >0 ÿ=222 32'

ý*",!%- !þ%#" ,! &,0 $32-99" $&, !&&D.0 þ B2 .,þ =1.þ !0 $þ &')ED, $B,0 !0,0 6 + %þ ÿ ÿ !- =2!%þ & - ÿ 12 & 0 B9-, F + ÿ ! þ >þ ! B%>ÿ 'GH0 +0þ 8- I. B> ÿ ÿ %þ !&, + +2.)0!52 ,0<=2#ÿ ÿ &' 710" " 6 0þ%;& þ% %þ ; , +B $2 &B& %þ - " 2>I , ! 60 0 <=!2'KJL

þ þ 92 þ % >A2 ,!B !! &,, þ % +#þ '8MB !

- ;þ% ;N.$þ þ GO &:(/ÿ&:P+ & ;ED'MB &&:J±þ !þ -.)0:" Q8% þ +&3=2%"þ 0þ% R Bþ &

<.!2.þ%-0" ÿþ !ÿ0 þ R $0þ% . '

STVU .)B9B , ÿ +<.! 0 6 + ÿ% U .! þ #& þ%#ÿ0,! $

6V þ 'GO0 U !$ ÿ,!gÿ-þ%,"! 0 6$þ > U 3.K3WX"ÿ- .0þ ÿ 0, +

ÿ% ,ÿ þ $B &YZÿÿ -!6 ,, +!0 þ ' S\[ &, &, "1.þ 0,] ^_ " & !*`a^," & &!.þ !0 cb:P+<= ,& $-0 !0þ " " þ ÿ" þ =2 %þ þ =%þ V-þ þ #" þ &' dL=2þ 2 ,& , $ 0 #ÿ !!, þ $$þ & %&&, ÿ!þ%,<.0þ% >! B

"+ þ D þ ' [

þ &,$ `þ%X.! R Bþ Eþ%,0 ! 0,"/.0þ$ÿ0,0!&, + Z

þ 0!,ef!;g*!!;0 ?!&,0 0þ%; ÿ>ÿ &,B &,&þ ÿ&,

0 -%ÿþ '

hxþ >! =2> >!&-!ÿ3

! !3WX" þ =26! &,&! ! &þ ÿ

þ ?ÿþ =þ þ !'8MA <

'

t Mirrors, gloves, belts, and fancy sneakers are expensive and dangerous distractions from effective training. Just say no. If you can’t, get help. s

U 52 ÿ! i >I!$0%"'

81

POWER STRETCHING jkOlmn,opq?r s nmXtu vl1w2sx$y joz {s qu%|mr,vs,vl mnm3tH}X~Bvls$l~!{r~B||m| u n,vl m !su%mv!z mu ~! s{m|yIs {$$ I5j#sx:tu Il ~<2m*vl m6 m3$u }$u% u v w)s ~8q6x$v~!n v- +{m |m j - 9$- L 2¡ ¢f+¡%£¤ 3¥K¦!$¦+§¨¢ ¦B$¨¦!¤,¦!¡ ¢ ©V¢%¦<ª ¡ ¤,¦!¤,@ª$¨,¡% ¦+§ ¨¢%6 ¦!¨¦!¤,« ,¡%¤¬!

®+¡ $¦!«¦B¤ «,¦!¯¢ ¡% ¦< B©°¯

¤3 29±§ ¡ ¯¤3 29§ ¯²¢%¦!$¡ ¤,¦!¨-¡%¤1¥¡% §¥¦!+³§ ¯¦!¤«,¨ 2 ?¡ ¤ ¡ ¬!

´D¡ 2«, «,¦!¤ «,¢%¯3ªX¦!§ «,3 2%©V3ª$¡ ¤,£¤ ¥)¤,

+¦!¤¯² ¢ « ¡ «,¡ ¤-§ ¢ ¢¨ ¤¦!¨$¦!¤ «³³ ¦!¤«,¨ +²¦!¯B¥¡ ¢%¢I« ¡ «, ¡ ¤ ¬B9¢ ¡ £ 6 ¤ 6¦! ¨¡%¤ ¦!¤«,¤: ¦!¤« ¡ ¤ ¬8² ¦!«µ§+ ;¦!¢ ¢¡ ¤,¦8« ¦<©2¶ 2¥£ ´81© §1¥¦!¤ ,¬!§ ¤¬#¦B¤ «,¢ ¡ 2,¢ ¢¦!² §$¡ ·¹¸!¦!$¨¡%¤¬ º*§¡%¦B¤1¥¦<©¯I»*+¦!« 5¼½*§¥¡%¢ ¢I¦<©

¬! «³²©6:+¦B¨;¦!¤ «:¦!¡%¤¥ ¡ ¨1 ¾³

t

¦!¤¥¡ ¬!¦!¡ ¤ § § ¥¡%:¦! ¦¦!$- 6¬!¦!+½*§1¥¡%¢ ¢I¨ 2 -4©2 §

I’m only a hamstring tear away from oblivion.

² ¦! ² ¤« ¡ ¤ ¬«¦!«¢ ¡%- ¥¡%¨¦B9±§ ¡ ¨£,¦!2©2§ ¡ ¤« ¦!¤ «1© §1¥¡ ¢%¢¬B-¤ ¬! ¦!% ¿ ¤ «,« ,¤ ¬!$¨¢%¡ ¨ À- ¦!¨¡ ¤ ¬¡% 22©2 § «« ¦!¬!¦!¡ ¤ $¡ ¤Zµ§¡ ½$§¨¦!¤¤ $¦B« «,¦!¤ ¡ ¤ ¨,1©2§ ¨$¡ 5©2 § § ¢ « ¨¦B¡ ¤, ¦B¡%¤,¦!¤« ©2 §,¦!¨«,,« §¨X©2 § ² ¤¨¡ ¤ ¬ §¤ «¦!¬!²©V-¡% ©

—Steve Jones s

§ ¤«

¿ ¤ «1©2§,¨¦!¤ ¤

«§ ¨, ¦!¤©2 ¡ ¤¬!¯¢ ¦! ¦!¢ ¢¬!$¤ ¬B¯¡%5©2§ ²¦!¨£§ ¤¡ 2©2§1¥¡%-¦B¤,¢ ¨c³ -¡ ¨ ¨£,3 2¾©V-¡%X©2 §,+ 2 ÁÂ ¨ «,*©V ¡ ¤ ¡ ¤,3 2¾©¥ £ § ¦!¤ «1¥¡ ,@ %©V¦ 2¦!¡ ¢%¦B² ¢ 3ªX¨¡ ¯ Á ¨¦!¢ ¢ ¸! 2¡ ¥¡ ¬!¢%¡ ¡ ¤¬#¢ ¬!¤ «:½*§¡IÃ*¢ ¦! ¥ ,¨§ ¢ «,² ¤«, 22¥¡ ,¡ £ ¤ ¢ ¨£« ¦!¤«,§ ¨,¡%; ¦!«,-, ¡ ¡ ¤

ÁÄ ¨¦!§ Â § ¨£:,¡%;§¢%6¢ ¡ ¬!¡ §¢ ©2¯I¡%¤:¦!¢ ¢*©

©¦! ¡%¤,²¡%¬ Â ¤ 3 2 £ ¤@¥Å ²¦!¨£, ¦!¡ ¤9,¨+ ¤,,¦!¢% Á Â ¤ ¡ ¨¦!¢ ¢ ©¯¦!¢ ¢I 6¦!² 26« ;¤ +¦!¤,¦!5©2§, §¢ «,-¨,2¥¦!?§ Ä fÆ Ç+º/©2§ ¢ ¡%-¡%¤¬! ¿ 6+ $«,¦#¨§ ¢%6 ¢%¡ ¬!9 ¥,, 6 µ§ $,¬!$¡ ¤, 6¬! 2

L 2¤,¦!¯¡ ¤,6©V¤ , §+²¢%6 ¡%¤¡%¤ ¯¡ ¦!¤, 2£ ¡ ¢ ¢%

½$§, ¦< 26¦!«1©2 § ¥) ¨3©2¨¢ X¥¡%-¢ ¡ ¬! 5¥¡%¬B ¦!¤«²©V- ¡ X©2 §,¦!+ ³ ¡%¤¬#¦ !©V¡ ¤1©2 §, §¢ «¦< 2«3 2¢% «,¦!¨¨ ¦!²¢ ¨¤ ¡ ±§

È/¤ «-¦!¤ «,¦!

©2§,+¡ ¬!$¬!¡ ¤Zµ§ «1¥ 2©2§1¥)¦B?§ ,¦!¤«,¨, ¤

¿ Æ¤ ¨,¦<©L¯

É#Ê Ë3ÌAÍ°Î ÏÐ<ÑZËÒÓ § ¨+¡ ¢ ¡%- Â © §1¥¦!¤ ,£ ¤¥\¥© ¢ ¦B/¦!«+*©

Â ¦!?«¥¤, ¤1¥¦!+¡ ¤ ¬§ ,¦!¤«, ³ ¥ £ §$¨¡%¤¬!¯

Ô Ë Õ Ö×$Ø1Ù2Í ÚBËÍÛ3ÜÑ%×Ý2ÞBßàÌÌÑ Ï!×áÎZË@âÑZãÑ Î ÑÍ Õ

¦!¢ , §¨ ¦!6 ¦B¢%3ª$¡%²¡ ¢%¡ ©

Ô ÚAË@Ï!ä$Í ÜÚBÖ àÝ!ÜÌ ² £ Â f¡%

¨ ¤¡%±§ « ¨¦!« ¦!¦!«, 6¢%¦B+

å ¢ ¦<ªX«,¨ ¶¦!¤« å ¦!¨¡ 26¡% ¢ ¦!«,¨ ¶ §¢%¦B ¡%¤,¡ 9¨§ ¤æ©B Â ¤,¦!«« ¡ ¡ ¤,,¤¡ ¤«¦!¢ ,+¦!¤¦!¬!+¤$²¤¡ ¯¨¡%¤¡ ¡%¨6¨ ¡ ¤ ¬¨¦!¤ +¦!£X©2 §,¦¢%$¤ ¬! ¦!¤« ¯¡ $¦!¡%2©2§ « ¡%¯¢ ¦!, ¤, +6¡ § +¦! ¤ ©2§ ² ¤ A¼,´D¡ «1©2§£¤ ¥K¦!$+« ¦!+¦!-¡%¨§ ¨¢%6¬!¥)-¤, ¡ ¢ ¦!¤ 82

çè èé,ê ë ì!íîï ð,ìíñ òèð ï íì!ë ë óVôçòîçíñîõ,ö÷ ôíë îø¹ùð,ôë ï ú!ñçë ó

èûîò ìö+èð çñ,èü

ê òè ú!òîôôï û2îë ó

öè òî6ï ðçîð ôî6ôçòîçíñï%ðúçñî6ö+ì!ôô èüìý ï òõ þ ô2ÿï ð ú8ö+÷ ôíë%î

ï ð íòîì!ôîõ,ýó

ì!ð,è ÷ç$èü$çñï%ô2ÿèòë õ

Bçòîçíñ ï ðú#ï ð õ÷ íîõ,ö+÷ôíë îõ ìBö+ì!ú!î

/ë çñ è÷ ú!ñ,ì!ë ëçñîý ÷ú!ô ñì<û2îðè çý îîð1ÿ)èòéîõ,è ÷ çüèò9ñ÷ öì!ð ô2ó2îç

çñîêè ôôï ý ï ë ï%ç-ï%îô ì!òî6ì<ÿîôè öî ì!êê îì!òô çè,çòï ú!ú!îò ö+÷ ôíë%î6íîë ëôê ë ï ççï ð ú èò ñó2êîòê ë ì!ôï%ì

:ôç÷ õó)ýó*îüï ö+èû /÷ ôôï ì!ðÿîï ú!ñ çë ï üçîòô;òîê èòçîõ:ì!ð:ìû2îòì!ú!î ì!õ õîõ,ôê îíï ì!ëf è ì!õîõ ì!ôôï ûî! çòîçíñîô9ýîç ÿîîð çñîï%ò;ôîçô ) ùð,ìòîíîð ç"!# ôç÷õó ýó%H $ îôçíè ç-ç$ç-ñ î6ô÷ý'& îíç-ô2ÿñ è,ôçòîçíñîõ:çñ î ö+÷ôíë îô9ç-ñ î3óVñì<û2î & ÷ ôçÿèòé îõ1ÿï çñ,ì#ôç-òîð ú!ç-ñî)$( îòíï ôîüèò9ç ÿ)îðç óVôîíèð õô ú!ì!ï ð îõ ì!ë öè ôç"*+ ö+è òîôç-òîð ú!ç-ñç-ñ ì!ð,çñîú!òè÷ ê,çñì!ç$õï õðè çôçòîçíñï ð,çñîîð õ,è üì#ç-îð ÿîîé+ê òè ú!òì!ö,%D - ò .H $ ì<ó2ð î"O $ îôçíè ççQíè÷ ë õ:ðè çQî)X( êë ì!ï%ð6ÿñó)ý÷ çQô÷ ú!úBîôçîõ:çñì!çQíè ð0/ çòì!íçï è ð,ì!ðõ,ôçòîçíñ ï ð úì!òî6çñ î6ç ÿèü-÷ ð íçï èð ô è üì#ö÷ ôíë%î1

ì!ðõ,ýó ð èç$çòì!ï ð ï ð úè ðî è üç-ñ îö4ó2è÷,ôîë ëAó2è ÷òôîë%üôñ èòçèð,çñîèçñ îò;è ðîì!ôÿîë ë 3 2 ñ î4/ ï%ð:ì!ð õ * ì!ðúè üö÷ ô'/ íë î*ü÷ð íçï è ð ùð:ì

ôçòîðú!çñ,ï%ðíòîì!ôîXÿñ îð,çñ î3ó

2ñ îð1ÿñó Bóè ÷:ö+ï ú!ñ çì!ôé Iì!òî6ö+è ôçôçòîçíñ ï ð ú8üì!ð ì!ç-ï%íô;ô÷ íñ:ê îð íï ë ð îíé ôø65fîíì!÷ôî ì!òî6ôçòîç-íñï ð ú9ÿ)òè ðú / ÷ ôôï ì!ð,ñì!ð õ/ çè/ ñì!ðõíèö+ý ìBç$ï ð ôçò÷íçè ò8*7 ë ì!õ9 ì!õ î3ó2î3û

çñî@ó

öì!õ î6ì#êè ï ð ççñì!ç$ìüï ú!ñçï%ðúö+ì!ð,íì!ð ðè çì!üüèòõ,çñîòì!ú#õè ë ëë èè ôîðîôô õ î3û2îë è êîõ

:$

ÿï çñ Oîôçîòð:ôçòîç-íñï ð úô%ó2ôçîö+ô

/÷ ôôï ì!ð6ÿì<ó8 =

>=

;îï%çñîò íì!ð1óè ÷ 321ñî6ì!ë%ç-îòð ì!ç-ï û2î1
ùð fì!ôçîòð f÷òèê îì!ð,ôêè òçô ôíï îð íîôçòîçíñ ï ðú#ï ô íè ð ôï õ îòîõ,çè,ýîì#üèòö?èü

t Check out “Beyond Stretching.” In the back of the book, you can order my videos and other books. Or else. s

?

@21ì!éî4 ë ó2èö+îçòï í49ë%î)($ï%ýï ë%ï ç ó321òì!ï ðï%ðú ùç ï ð íòîì!ôîô2ó2è ÷ò9ö÷ ôíë îô?AIì!ð õ,çîð õè ðô?Aì!ýï ë%ï ç ó çèôçèòîîð îòú<óVë ï é îìíè ï ë îõ,ôê òï%ðú ùç ï ôîë%îö+îðçì!ò-ó

$Hì!çôèð ùü5ó2è÷,íì!ð,ë èì!õ,öè òî6çîðôï è ð:ï%ðçè1óè ÷ò ê îíô ìBð õ,õîë%ç-ô2ÿñ îð ó2è ÷,ì!òîë èÿîòï ð úì#ñîì<û!óVýîð íñB

ó2è ÷1ÿï ë%ëýîì!ýë%î6çè,ë%ï üçö+èòîì!ô2ÿîë ëB ù-ðìBð *÷ôç-òì!ë ï ì!ð,ôç÷õó ì#ú!òè ÷êèü$î)$( ê îòï îð íîõ,ê èÿîòë ï%ü-çîòô2ÿñ è,ôç-òîçíñ îõ,çñ îï ò ôñè ÷ë%õîò ôçòîð ú!çñ:çòì!ï ð ï ð ú ,ùçï ô Iï ü5ó2è÷:õ è:ï çòï ú!ñç

ú!ï%òõ ë îô ç ÿï%íî6ì/ÿîîé,ú!ì!ï ð îõ,ì!ð,ì<û2îòì!ú!îèü$üï üçîîð,ê è÷ ðõ ô èð,çñ îï ò ý îð íñ,ï ð,è ðë ó

.

îï ú!ñ çLÿîîé ô

Bè ö+î6ôçì!çî6è üçñ î6ì!òçüë î)(Xï ý ï ë ï%ç óVõòï ë ë%ô îôêîíï ì!ë ë óC!ñ÷ ç-õ èÿð:2ñ òîôñ èë%õ,ù-ôè öîçòï íô 9

8*+ çñ òè ÷ú!ñ,õ îôîðôï çï DE/ ï ð úçñîD F è ë ú!ïçîðõ èðèòú!ìBð ô? 312 ñîFG2:+H ô ì!òîçñîú!èûîòð èòô ë ï%öï çï%ðú/óè ÷ò9ôçòîðú!çñ 21ñ îôîçï ðóVôîð ôè òô ï ð1ó2è ÷ò9íèð ðîíçï û2îç-ï%ôô÷îô ôñ ÷ç$õ èÿðç-ñ îö+÷ôíë îô9èð íîçñî3óVòîú./ ï%ôçîò9ìüèòíîçñì!ç$î)$ ( íîîõô9çñîï ò9ë ï ö+ï ç D- è,çñîòï ú!ñç$ôçòîçíñîô ì!ðõ,ê ÷ë%ëçñì!çý òï íé,üòèö ÷ ðõ îòIó2è÷ òXú!ì!ôê îõì!ë' ìBð õ ìBôíï ì!ë !çòîç-íñï ð ú öì!é î$ó2è ÷,ôçòèð ú!îò ýóVì!ô ö÷ íñ,ì!ô

è ÷,ú!îç$çñîï õ îì Bê îíï%ìBëüë îI($ï ý ï ë ï%ç ó çòìBï%ðï ð ú9ÿ)ï ë ëñ îë ê1ó2è ÷,ú!îçô÷ê îòôçòèð ú f JKL LMNOOEP4NQQRSTTTKUV:WXYZ4Y[W]\\^_ H+òîë ôî1

83

THE DRILLS

"!! #$&%'()+*+,.- /102& 3-.456 *718. 96 8.:// 4 ;<*+, 9=-1*2>? ;, /,6: @BA:/5"*+,.C0+5=

3- 6 *7-- D&8. , 9"*+, 46 >E, F,5/ F,& 96 G5&*+ 3 -:IH J2 H J2 9 3,// 3 025 -,/ "8. /;6 : *B -"*+, 9 3@ K ,.C0+5 3 3&-"*+, 968. 5- /10+ 3: 9 $6 18L 3.4 M$4. :6 H , 3J2/N*2/&6 J-4 9 ,=6 O*+P0+:462G *+ 9 ,//& 3 @RQ$ 9 ;5:/G,*2, 18. 9/; 9G:4>?M 36:/$ , SO / +8. /"8.:6 62 O*2, 9=-&*7 H6 $ 3/G $, - 5/ SO "!! #OTU&%'()96:@ t The whole thing will set you back by no more than $150. Unlike Soloflex and other fancy coat hangers, hard core basics come cheap. s

84

;5Deadlift 3 =1*B=,1*+ DDWXX,-Y6 *+;Y /O8. ZM= =6:6I8R 6: @ V The [ 0+\: P*2, +8.G\ +*+, ] -; J 6 6=,&*B$8.6 B^ ; * -; 9=;5 ;YH 8. 46: D 6 62Q8. 9 1_`@ [ 0+,6 6 *D*+,8. 6 6 ,6 6 *B=a*+, 9 3-; 3J2-J2= - 3J24$8.6: 4 8. 6 6 P*+,=/G =1*B;Y b$c1dX@Ref6 :G5A6: 6 NSg- 9 / *B/ 3J2 3-/ ( = / h/;Yf/@

fi j k3lmno$pDqrssn&q9tYpo$pslrokn u+nvwnno$j lvmMpvxoyqnn5olwlrq9wnnoPz.{:xn5ol|qlo4n&}o ~ lrq9spkntnvowj llqLiUslrooyqnn rpqonq3k9lw$pv{ v}yoy{ }&vnk3k9kylrj xxlRw ~ lr j { u+n {:vpvp|pqo4tnvolq9pvlj:xnq9sr{ j x{ vmM}lvk{ xn&q9n $oqpD|pxx{ vmBw ~ lrpqn5ypvP xj:{ vmDtlvk3oqlrk+z.n{:myok9pvx&(lq ~ lr.ypCu+n5olopn5n Ooq3pM|qn}pro{:lvk32wlj j l1zoyn px1u2{:}n TmloTwqlt?pqo ~B pj j pmynq"y{ k9|l1z.nqj { wo{ vm}&ypt|\krmmnko4k9oypo ~ lr\mno pMoy{:}kynno$lw$|j ~ z.llxpvx.k3no${ o$lv.o4l|lwwlrq9lj xo{:q3nklw$o4yn5k3ptn5k3{:nRl oyn5}lvoq3p|o{ lvxlnk9vlownnj2j { n pz.ponq]snx|q3ltY{:k3nk pj j pmynq3Rpttnq9pD}lra |j n5o zRls ~ wlrq3k9lvoyn5nxmnk9lwoyn5|j ~ z.llx|pq3pj j n&joloyn5spqsnj:j "ynk3n5j {:|k k3ylrj xkol|oyn5spq9wqltqlj:j { vmDlwwRfl&u+nq9oynOz.lqk+zR{ oypDqrssnq9tpoBiUv l1u+nq3{ j j2wlq9tlkokpj u+po{ lv.w4lq9kltn no ~ lrq9ky{ v ~ vn zLspq9lvoyn5tYpo$pvxj lpx{ o$r|"z.{:o4y.k3tpj j2|j:ponkynv ~ lr pq3n5j lpx{ vmoyn spqtpn krqn olnn| ~ lrq]sp}k3oqp{:myopvxpCu2l{ xo z.{ ko{ vm n u+nj l|\mllxyps{ ok+z.y{:j n oyn$z.n{:myok]pqn j:{ myo lvlomnok3j:l|| ~ Ro{ k9vlooyn |lrvxpmn2sro$|llq9pj { mvtYnvo$oypo$mn&o4k ~ lr{:vN1rqnxBUn&k3|n}o$o4ynOz.n{ myo2n u+nv{ w${ o { khj { myo4 opvxwp}{ vmDoyn5spq+z.{ oy ~ lrq9wnno oyn$z.p ~M~ lr"z.lrj:xypCu+n5oyntwlq Irt|{:vm2pslro$lvn wllo$p|pq3oz.{ oy ~ lrq9olnk9|l{ vo{ vmMk3oqp{ myo$wlqz.pq3x lq9k3j:{ myoj ~ lro"yn spq3snj j2kylrj:xsn psl&u+n5oyn5}n&vonq9lw ~ lrq9wnn&o4 llq3{:myol1u+nq ~ lrq9ynpxpvx {:vypj n5pkxnn|j ~ pk9|lk3k{ sj nBYlj x{ vm ~ lrqsqnpoy2pUu+nq ~ o{ myo$pq}y{ v ~ lrq j:l&z.nqsp}2pvxnn|{:vm ~ lrq9k3ylrj xnq3k9sp}&kj l1z.j ~ xnk3}&nvxol\mq{ |o4yn spq3.w ~ lr\}pvvlotYp{ vop{ vo4yn pq}y\nNu2n&v z.{ oylropz.n{ myo ~ lrvnnxol5z.lq3lv ~ lrq9yptYkoq3{ vmDwj n O{ s{ j { o ~ not ~ sll " 9&O "¡+¢ £I&¢¤ ¥¦ §+¨©Mª1«3«¦ ¬®( ¯¦(°1¦ ® ¦(¢ 7h£I ¬±O¢ ¥£ª1§¥ k9pvxw{ ²{ osnwlqn5po4ont|o{ vm pv ~ xnpxk

t Make a point of pushing your butt back as much as possible, as if sitting in a chair which is far behind you. You will feel like you are fighting your hamstrings to get down. s

o4p ~ lv ~ lrq9ynnj k9pj j2o4yn o{ tn pvxvn u+nq9j no ~ lrq9n ~ nk9j npCu+n oyn }n&{ j { vm.³flrq slx ~ z.{ j j2wlj j l1z ~ lrqynpxRw ~ lrj:llxl1z.vIzRy{ }&y{ k+z.ypon u+nq ~ slx ~ onvxk9ol xl ~ lr"z.{ j j2xlpj j2oyn5j {:w4o{:vmUz.{ oy ~ lrq9sp}&2qpoynq9oypv ~ lrqj nmk3Bi´spxtl&u+n&

85

t Do not let your knees go forward, the closer your shins are to vertical, the better. s

Make a point of pushing your butt back as much as possible, as if sitting in a chair which is far behind you. You will feel like you are fighting your hamstrings to get down. It is good, they will tighten to contract more. Try this drill: Reach out for a stool with your butt as you are descending to grab the bar.

µ ¶·¸5¹+º»\¼½· ¾3¿»¼ÀÀÁ ¸ÂDÂºÁ ¸ÂDÃº1Ä.¸\ÀºÂ½Á ÅÀ¶· Æ¼½3Ç¹2º»½9ÆºÃ1¹R¾¶º»È Ã\É··&ÈIÊ+·½ ¹ À4Á:Â¶ÀËRÌUÁ:¾3»¼È Á Í·5È º¼ÃÁ ¸ÂD¼Ê+·½¹BÀÁ Â¶À¾3Å½Á ¸ÂËRÎÏÁ ¸¸1¹BÐÑ¼Ò¼½9Ó¼¸ÀPÄ.¶º¶¼¾9Ã·¼ÃÈ:Á ÉÀ·Ã É4Á Ê+· ÀÁ Ò·¾9¶Á ¾9ÆºÃ1¹Ä.·Á Â¶À4Ç2Åº»¸ÃÉº½9Åº»¸ÃÒº½·5À4¶¼¸¼¸&¹+º¸·5Á ¸À¶·$Ä.º½È ÃÇ2¾Ä.·¼½3¾ Æ1¹.À¶Á:¾OÀ·Ô&¶¸Á ¿»·Ë Õ?¼Ï·5¼MÅºÁ ¸ÀºÉÅ»¾¶Á ¸Â¹+º»½9Æ»À4À$Æ¼ÔÏ.¼¾ÒY»Ô¶¼¾9Åº¾¾3Á ÆÈ ·Ç2¼¾9Á:É¾Á ÀÀÁ ¸ÂMÁ ¸¼ Ô&¶¼Á ½+Ä.¶Á Ô¶Á ¾9É4¼½9Æ·¶Á:¸Ã"¹+º»Ë.Öfº»"Ä.Á È:ÈÉ··È2È Á Ï·$¹+º»¼½3·5ÉÁ Â¶ÀÁ ¸Â¹+º»½9¶¼Ò¾3À½Á ¸Â¾ ÀºÂ·&ÀÃº&Ä.¸ËR×À$Á ¾9ÂººÃÇ2À¶· ¹MÄ.Á È È2ÀÁ:Â¶À·¸ÀºÔº¸À½¼ÔÀÒº½3·5Åº&Ä.·½É»È:È ¹DÄR¶·¸¹2º» ¾À¼½3À$È Á ÉÀÁ ¸ÂDÀ¶· Æ¼½3Æ·È È:ËRØº.¸ºÀÈ ·&ÀP¹+º»½9Ï¸·&·¾9ÂºÉº½Ä.¼½3ÃÇ2À¶·5ÔÈ:º¾·½+¹+º»½9¾¶Á:¸¾9¼½3· À4º Ê+·½ÀÁ Ô¼È ÇÀ¶·fÆ·ÀÀ·½(Ë Ó½Á ÅÀ¶·5Æ¼½+Ä.Á À¶º»ÀÈ ººÏÁ ¸ÂD¼ÀÁ:ÀÙI¹+º»½9·N¹2·&¾9¾3¶º»È Ã½·Ò¼Á ¸ÉÁ ÚO·Ãº¸.À4¶·5Ô·Á È:Á ¸Â À¶½º»Â¶º»ÀÀ¶· È Á:ÉÀ4ËR×ÉP¹+º»É··È2À¶¼ÀP¹+º»¶¼CÊ+· ¸ºÀÂ½Á ÅÅ·ÃÁ À·NÊ2·&¸È ¹+Ç2Á ÀÁ ¾9ÛÜ´Àº ¼Ã(Ý1»¾ÀP¹+º»½9Â½Á ÅË2¼¾È º¸ÂD¼¾+¹+º»Ãº.¸ºÀÈ ººÏ.Ãº1Ä.¸ËB×4É¹+º»É¼Á È:Ç2È ·ÀÂººÉÀ¶·5Æ·È:È Ç ¾À¼¸Ã»ÅÇ2¼¸Ã¾À¼½3À$¼È È2º1Ê+·½ Ë 86

1. Good FormÑNote: the straight back.

t Use bad form and find out why there is a ‘dead’ in the deadlift. s

1. Poor FormÑNote: the curved back and forward lean.

87

Þ ß$à á9âã äà åæß$à çPè+éêâä3ë5éç4ç$ì&è7âíà íîæéä9áéïðéá3ß$ä3ëâã2ã à çë5âîßà ñ+à ßà ë&á9âä3ë5íéßáè+ðYò ðYë&ß4äà îâã:óôIêáßðâõë5á3êä3ë5ßéáß4âCè7ßà åæß$öêä3à:íåDßæë5ã à çßâíöâCñ+éà öâí1èBß ÷.à:á3ßà íåó t Some powerlifters flex their triceps as they are reaching for the bar to assure that their arms are straight. A good tip. Use it. s

ø äà ùßæë ìâä+÷.à ßæâíâã ßëäíâßë5åä3à:ùóBÞ4ß$ðëâíá9éíë5ùâã ð à á9çâîà:íåMç4éä÷.âäöúâíößæë5éß4æëä9éíë5ìâî&õóDû5æà á+÷.ëà:äö ðé1ñ2ëO÷.à:ã ã2æëã:ù"è+éêßéæéã:öéíßéßæë5ìâä9ìëßßëä+÷.æëíßæë ÷.ëà:åæßá]åëßæëâCñè2ó.ÞçPè+éêæâCñ+ë ë ñ+ëä9ß4âõëí\âDáëã çòöë&ç4ë&íáë îã:âááúIè+éêõíé1÷ßæâß$éíë5ßæêðYìà:á+÷.ëâõëä9ßæâíçéêä9çà:íaò åëäáóû"æâß$à áÑ÷.æ&èMè+éê"÷.ë&ä3ë5ßâêåæßßéùêá3æâåâà íá3ß$ßæë âá3áâà ã âíßü á9ßæêðìáß4é.ìäëâõæà á9åäà ùâäéêíöè2éêä+÷.äà á3ßáó Þçaè+éê\êáë âíéä3ðâãé&ñ+ëäæâíö\åä3à:ù\éíßæë ìâäúâDæëâCñè ÷.ëà åæßP÷.à:ã ã2ë ñ+ëíßêâã ã è7ðYâõë$è+éêä+÷Rëâõëä9ßæêðìá9åà ñ+ë Try the alternate grip éêßóBý´á3ßâååëä3ëö.åäà ùìâîõáÑè2éêäß4æêðYìá9êù"÷Rà ßæßæë áßä3éíåëä9çà:íåëäá9éçè+éêä9éß4æëä9æâíöóû"æà á9ðâíëê1ñ+ëä+÷.à ã:ã2à íà:ßà âã ã è7çëëã2êííâßêä3âã2ìêß è2éê"÷.à:ã ã2åëßêá3ë&ößéà ßóRþfëðëðYìëä9ßéá÷.à ßîææâíöá9éíë ñ+ëäèBáëßßéë ñ+ëí.éêßßæë ã:éâöó ÿ æé&÷Lßà ðYë Uéê\æâCñ2ë5æëã:ö5è+éêä9ìäëâßæúè+éêä]æëâöß4à:ã ßëöìâîõúâíöâíâäîæà í è+éêä9áùà íë âã ã2ßæà:á]ßà ðëóUéêä9õíëëá9âä3ë5æâã çìëíßâíö"è+éêä]æà ùá9âäë íëà ßæëä9ß4ééæà åæ íéä9ßééã é1÷.ó ÿ ã é1÷.ã èBâíö\öëã à:ìëäâßëã èBùêáæ\ßæë çã ééä9âC÷.âCèD÷.à ßæ"è+éêä]çëë&ß4ú2âá]à:çPè+éê âäë 1êðùà íåMà íáã é1÷ðé ó éíéßùêã ã2éíßæë5ìâ ä 7è+éê"÷.à:ã ã2éíã è7ëíö.êùã à:çßà íåMà ß ÷Rà ßæ"è+éêä9ìâîõ.âíöâäðYá ó éäåëßè2éêäâäðá3ú2ßæë èBâäë íéßæà íåDìêß$îâìã ë&á9îéííëîß ò à íåDßæëO÷.ëà åæßßé5è+éêä9ìéö&è+óRý þfêáá3à:âí\áßêö1èBì&è ÿ éõéã é1ñBöëßëäðà íëößæâßPè+éêã éáë ú à çPè+éêä9ìâîõà áä3éêíöëöú éçPè+éêä9ùêã:ã à íåDáßä3ëíåßæà çè2éêäæëâöà:á9öé1÷.í âíö.â÷.æéùùà:íå à çè2éêâäë ùêã:ã à íå÷.à:ß4æ.ìëíßâäðYá Ñëáà öëá3úè+éêöéíéß áß4äëíåß4æëí"è+éêä9æà ùá9éä9ßæà åæá9âíöä3à:á3õâMìâîõà:í 1êä:è7à çè2éêâä3ë5âã ã2æêðùëö.é&ñ+ëä âíö"è+âíõà:íåMéíßæë5ìâä+÷.à ßæ"è+éêä9âä3ðá ÿ éðë5ùé1÷.ëä3ã:à çßëä3áçã ëgßæëà ä9ßäà îëùá9âá9ßæë è7âä3ë5äëâîæà:íåMç4éä ß4æë5ìâäß4é.âá3áêäë5ßæâß$ßæëà:ä9âä3ðá9âäë5á3ßäâà:åæßó ý´åééößà ù ó Uáë5à ßó

Flex the triceps before grabbing the bar

88

1. Poor FormÑNote the angle of the shins

t

Poor lifting form demonstrated above. How are you going to get the bar past your knees if you pull straight up?

Never twist or turn your neck when deadlifting! You are almost guaranteed a trip to a chiropractor if you do. s

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

89

1 . Good FormÑNote: the bar is pulled toward the body

t The bar should stay close to your legs at all times. It helps to think of pulling the bar towards you rather than straight up s

`ab=c5deNa'b fgHhHdi/b4a'c5jk%b=c5ja'l/g c5b4a'm n'jc#iop q5r hHdi/jaQsHk `k%k%lNfdm lnksHk%bPhc5jm lnR`hc5jk `ddtu`:hvc\jk c5m wk0c5jk0`a'b=jagZb k%a'x%jk%fGhHdib tlk%k%g4uyhHdib=g4jm1lg=g4jdiz f/`k{sHk%b4c\m1x%a'z p |}~50~5 ~5{|#'='= %':%G}H#=%: }H:{=41Z :{ K|#{H%4~5 %' ` abZja'g=b4k%a'x%jk%fKhdib=tlk%k%g4uXfb4m sHk lx%k c5jk hdib=jm1og r d1b eNa'b4fGeNjm z k g4ik%k%%m lnZhHdibZ`ic5c

90

1

2

t

Two phases of proper form in the deadlift lock out

A properly performed deadlift finish is crisp and mechanical, not flowing or draggy. s

' X'=1<1% RR% E¡#¡5¢ '£¢0¡51£Y¢ ¡54:¤¦¥H§= §¨ ¢% Z©'%ªG¤N ¨ ¢ ª¢:¢%1E¥§=%¢: ¡#1N/©'%ª/' %¢% « ¢: ¨ ¥v¢% 5 £¢%/¢%'¨1 5¡<5 4/ % 1 /'/£¢%%' %'¨ ¡#5¨ :¤ =4'Q¥ ¬ §G¤N1¨ ¨¢%N§/4¡5' 4¡\4' '¡¤N ¡5/¡5¢ ©'=' R K¥§= ¡54' '¡#' £='

¢%4¡5 R''' 4¡_¥H§Z¡\ ' K/¡<¢®#'''¢% '¡5¢ ¡5¢ 5 N©:¥v¨ ¢%'1©'%ª{¯°5¡<¨ ¥ §¡5=§¢%'¨ ¡5:¥v ¡54¢%4=G¥H§=41¢%±¨1¢®#1E¥§Z©='¡<¡5 =1¡_¤ ¨ ¨¢:¨ /¡5/4¢%² ³ ¢%¡´¥H§5 £µ¨ ¢%' y©'%ª ¶ £¢·¡5¡5'ª¢·R©4¢%'¡5¢: N¸´®#'¨ ¢0'¨ _¥H§' X1'¨ ¢0¡\/¡\¢01¨ ¡5'¢%'©'%ª¡5 ¢%'4¡\±=£4¡<¢®{¢%4% 4¢%=¡5¢ 4§¨1¢0#¡\§£©/1=¡5/¨ ¤N¢%=¡5¢#¤N¢: '¡¤N ¡5/%¡\4¨1 ¶ ¢ ¢%'¨ 5¡# ='/¢®{%¢%¡5 E/'¡5¡5¢%£Y¡#¡\N ¨ ¤N¨ ¥v¨ ¤N¢%=¡5¢0©'=¡5¢%=¡5/¡5 ¤ ¡5¢#¤N¢: '¡#5P¤N' /'/ ³ ¢: 4¡5 ¢%4H¥H§=©'%ª ¶ ¢ 4¢%H¤NQ¥v¡\N¢:¡<¡5¢ ©'=£Y¢ Z¡5/¹§ %ª¨ ¥§4G¥H§='¨ §¡5¢%=©:ªºW 1¡5¡\1 R%'1 X4¢%£Y¢:£Y©¢% »:º¼'¨ ¢%¡<¡5¢0©'¢%'4¨ ¥5'¨ ¨X¡5¡5¢·5¨ N½¡51%ª1Z¥§=©§¡5¡ §¡_¤N ¨ ¨£ ³ ¢#¥H§=ª¢%¢%=§¡<<¡5¢ ©' ©¢%¨ ¨1¾ H¤NQ¥HN½'¡5Q¥G¥H§=¢%¢:¨ =¨1¨X¡5¢0¡5 £¢ '//¡#¨ ª/:¤N{¯

91

Proper down motion is the same as the upward one but faster. Push your butt back and let the bar almost fall past your knees. Go down with it.

Þ ÃÄ%Á Ä Ö Î=Î4Ü%Ö Ä:ÅÂ5Ö Ê5Ö Ü ÏÌÂ5ÌÎ ÐÉ'ÉÄ:Î Â5Ö ÅÉ G Â5ÃÌ'Â<Ü%ÀÅÂ\Á4ÀÈ È Ä%Ï/È ÀØNÄ%Á4Ö ÅÉRÀÊ#Â5ÃÄ ØNÄ%Ö É'ÃÂ\ÎZÖ Î=×ÀÁ Ä Ö ×ÇÀÁ4Â5ÌÅÂ#Â5ÃÌ'Å È1Ö Ê5Â5Ö ÅÉÂ5ÃÄ%×ßÊ\ÀÁ=×Ì'ÝÖ ÅÉRÂ5ÃÄ ×YÐÎ Ü%È1Ä É'Á4À:ØNÒNàKÄ%Ì'ÏÈ1Ö Ê5ÂÚÖ ÎÀÅÄ·ÀÊÚÂ5ÃÄ·Ê5ÄØ ÄÆ#Ä%Á4Ü%Ö Î4Ä%ÎHØNÃÖ Ü%Ã/Ä%ÅÌ'ËÈ1Ä%ÎHÔHÀÐ/Â5À Î Ì'Ê5Ä%È ÔÏÁ ÀÇ/Â5ÃÄ{ØNÄ%Ö É'ÃÂ<Ì'Ê5Â5Ä%Á^ÔÀÐ ÃÌQÑHÄ0È1Ö Ê5Â5Ä%Ï/Ö Â5ÒáÅÄ ×ÀÁ4Ä Á Ä%Ì'Î4ÀÅ/Â5À ÏÄ%Ì'ÏÈ Ö Ê5Â#Ö ÊÔÀÐGØNÌ'ÅÂ<Â5À/É'Ä%Â#Î4Â\Á4ÀÅÉ'Ä%Á Ì'ÅÏNÃÌ'Á4ÏÄ%Á^ØNÖ Â5ÃÀÐÂ#É'Ä%Â5Â5Ö ÅÉÃÐÎ ÝÔâ àKÀ/ÅÀÂ<ÇÐÁ4ÇÀÎ4Ä%Ê5ÐÈ È ÔÏÁ4ÀÇ/Â5ÃÄ ËÌÁ4ÍÃÀØNÄÑHÄ%ÁâRãEÀÐÁÛÃÌ'ÅÏÀÁÛÃÌ'ÅÏÎ ×Ö É'ÃÂ#ÉÄ:Â<Î4Â5ÐÜ%Ý/Ì'ÅÏ/×Ö É'ÃÂ#É'Ä%Â Ö ÅIäÐÁ4Ä%ÏÒàyÁ ÀÇÇÖ ÅÉZØNÖ1Â\ÃNÂ5ÃÄ ËÌÁZÖ Î Î4Ì'Ê5Ä%Á ÒNàKÖ Â5Â5ÀÊ5ÀÁÌRÂ5Ö ×Ä<ØÃÄ%ÅÊ5ÀÁ Î À×YÄ Á4Ä%Ì'Î ÀÅGÔHÀÐ/Ü:ÀÐÈ Ï/ÅÀÂ#×YÌ'ÝÄ Â5ÃÄGÈ Ö Ê5Â5ÒÓ5ÏÄ%Ì'È È ÔÖ1Â<Ö1Î=å ÅÄÑHÄ%Á4æ Ò

DO NOT SET THE DEADLIFT DOWN SLOWLY! You will be pulled forward and might get hurt.

¿ ÀÁ=Â5ÃÄ ÅÄÆ#Â#Á Ä%Ç/È1Ä%Â<É'À/ÀÊ Â5ÃÄ·ËÌ'Á4ÍÎ4Â5ÌÅÏÐÇÌ'ÅÏÎ4Â5Ì'Á Â^Ì'È È À:ÑHÄ%Á4Ò/Ó5ÊÕÔHÀÐÃÌÅÉyÀÅÂ5ÀÂ5ÃÄ ËÌ'Á=Ê5ÀÁ=Â5ÃÄ0ÏÐÁ Ì'Â5Ö ÀÅ/ÀÊ#Â5ÃÄ Î Ä%Â5ÍÔHÀÐÁ=Ê5ÀÁ4×ÙØNÖ1È ÈÎ ÐÁ Ä%È Ô ÏÄ%Â5Ä%Á4Ö ÀÁ4Ì'Â5Ä%ÍÌ'ÅÏÂ\ÃÄÚØNÄ:Ö É'ÃÂ ØNÖ È ÈÎ4ÃÖ1Ê5Â<Ê5Á4À×ÙÔHÀÐÁZÃÖ ÇÎ=Ì'ÅÏ Â5ÃÖ É'ÃÎÛÀÅÂ5À0ÔHÀÐÁÛËÌ'Ü%ÝÒ

92

The Deadlift Highlights: • • • • •

Stay on your heels Keep your back arched Never look down Push the floor away Stay 'tight' and hold your air when lifting

The Sumo Deadlift (glute emphasis) ç èéê1ëÚì'í%ë<éí%îPïHèðñéèòNóNôEèð òNõ ö öXéèë<÷í0÷î í%ø'ùõ éìyø'éú÷øë5ûî èèüLñ ý%ø'ö í:ñþ·ÿGûõ ñ K í%ø ö õ 5ë#õ ñ=ý%ø'ö ö í ê ñ4ðüèê÷í%ý%ø'ðñ4í õ ë<õ1ñ èéí{òNõ ë5û/øEòNõ í0ñ4ë5ø'éý%í ø'é úHèðî=ø'î üñ=õ éñ õ í úHèðî=ùéí%í%ñ4ó Úõ ì ø ø'éí%ñ í ð í%ñ õ1ìRë5ûõ ñ=ñ4ë\ø'éý%í ÷í%ý:øðñ4í0ë5ûí%õ î=ë5ûõ ì'ûñZý%ûø 5í ö í%ñ4ñ=ë5ûõ1ñ òNøQúHó éí0è <ë5ûí0ö ø õ í%ñ ÚûøQïHí0ý%èøý:ûí õ éñ õ ñ4ë5í èé/ý%ø'ö ö õ1éìRë5ûí:ñ í0ê ö õ1í í:ø ö õ 5ë5ñ4ê ÷í%ý%ø'ðñ í ê ñ4ðüè õ éê ë#ñ èðé 5í%üõ éõ1éí%ê1ó #ñ ø'õ òNûø'ë#ë\ûí ûí%ö1ö úHèð/ý:èðö ý%ø'ö öõ ë#ê ^è÷ê 5èî=ø'ö ö <ý:øî4í ðñ ë è/ë5ûí%ü þ

t Some comrades choose sumos for the pointed effect they have on their glutes. s

The Sumo with good form

èüí0ý:èüî ø í%ñ=ý%ûèèñ í ñ ðüèñ 5èî=ë5ûíèõ éë5í í5í%ý%ë<ë5ûíúûøQïHí0èé/ë5ûí%õ1î=ì'ö ðë5í%ñ4ó ë\ûí%î4ñ ì'í%éí%î ø'ö1ö úö1èéìR÷ø'ý%ùí øé ñ4ûèî ë#ø'î üí 5èö ù î í\í:î=õ ë#÷í%ý%ø'ðñ í õ ë#õ ñ=üèîIí éø'ë5ðî4øö5 èî=ë5ûí:õ î=÷è úñ4ë\î4ðý%ë5ðî4í%ó èüYí{òNèî ö ý%ö ø'ñ4ñ èòNí%î4ö õ 5ë5í%î4ñ=ñ ë5ø'î4ë<øýúHý%ö í{òNõ ë5û ë5ûí í%ø ö õ 5 ë_ïHø'î4õ ø'ë5õ èéGòNûõ1ý%û/õ ñ=ûø'î í%ñ ë5 èî=ë5ûí%ü ÷í õ ë<ñ4ðüYè/èî=ý%èé:ïHí%éë5õ èéø'ö ø'é ë5ûí%é/ñPòNõ ë5ý%û/ë5èNë\ûí%õ îZñ ë5î4èéìRñ4ë5ø'éý%í ø'ñ=ë5ûí{òNí%õ ì'ûë#ì'í%ë5ñ=ûí%øQïHõ í%î=ø'é ë5ûíúø î4èø'ý%û/ë5ûí í%ø'ùó5 ë<õ1ñ=øRñ4èö õ ø î4èø'ý%û/ë5è/ë5î4ø'õ éõ éì'óE èéñ4õ í%î=õ ë5ó ë5ø'é òNõ1ë\ûKúèðî\í:í%ë<ý%èü5èî ë5ø'÷ö úRòNõ í ø'é úHèðî=ë5èí%ñ=ë5ðî éí èðë<ë5ûõ î4ë úvë5è5èî4ë ú 5õ ïí í%ì'î4í%í%ñ4óNô·èð/ñ ûèðö ÷í ø'÷ö í ë5èî4í%ø'ý%û/ë\ûí0÷ø'îòNõ1ë5û úHèðî=ùéí%í%ñ=ë5î ø'ý%ùõ éìZúHèðî 5í%í%ë5ó úèðî=ë5ðî4éèðë#õ ñ=õ1éø íðø'ë\í ø'é úHèð/ý:øééèë è úHèð/ì'è/ñ4ë5î í%ë5ý%ûõ éìZúHèðî ìî4èõ1éüYðñ ý%ö1í%ñþ

93

The Sumo with poor form

"!# $"%&' ( )*%& +%+-,,. ' !/ %0%&!10 (2"!( %' 0 (+.43!+3. ' 5%760 #8 / 50# %& !/9 :;0+/"6 !. . < = ( !>%&' ()?3 ' 55!#!(%@' / %A&!>. 0180 9%< BC0 9:+D$&+D!3 ' 55' 19 . % $3#E' ' ( )$"09 # & ' , / %& #09 )&F6 ' %& +6 ' 3!/E%+( 1!G%& !H +# %!(3/ %03 #+)< I9 /& ' ( )J$09# 1& !/E%0 9%76 &' . !K ,' (1& ' ( )*+?10' (K4H!% 6 !!(L$09 #H 9%%A018/"6 ' . .&!. ,< M . /0G4%&' (8%& +%7$"09+#E!%# $"' ( )*%A0K )!%@%+. . K N The Romanian DeadliftÑA tighter back arch and less straightened than usual

The Modified Romanian Deadlift for hamstring and calf emphasis

OP0 3' 5 $Q%A&!H +/' 13 !+3. ' 5% 6 ' %& %&!J50 . . 06' ( )<

I 0 ' (%7$"09 # 5!!%@/E%#+' )& %50 #R6 +#E3S( 0 %9#E(0 9%<OP+-8!+?,0 ' ( %0 58 !!,' ()$"09 # 6 !' )&%@0(F$"0 9# &!!. / +(38 !!, ' ( )J$09 # /& ' ( / %0%A+. . $?"!#%A' 1+. %&+%7$"0 9 +#E!/%A918' (1!:!(%@9,%0F$"0 9# 8 (!!/VU 50 # +?5!W6X#0 9H . !/Y' %@1+(H !+#E#+( )!32Z[< \ %+#E%%& !,9 . .-6 ' %&F$"0 9# 8 (!!//E%#+-' )-&%!# % & +(' (%&!10 (2"!( %' 0 (+-.3!+3 . ' 5%G+-(3 $"09 #]&' , /]&' )& !#E<;BJ09 #]&+:/%#E' ( )/46 ' . . H!J%0+/E%[^ 94

The Romanian Deadlift with a book added underfoot to blast the calves and hammies

_a`bc deEf g"` hi jdkk;l memon"mpk;` imdp q lr n"mag"` hi sdc n"me e` k;mfjl p r f`fj l p t db `h fuefl stb`` te ` ib `diEqe hp qmip mdfj fj mbd-c c e `v7g"` hi vmmfw x dtm>eh imfj df7g"`hj dDn"mdq myh dfm P vc mozal bl c l f gQb mv`iEmfdt l p r h {fjmem>qmdqc l vf n"diEl dfl `peEw

95

The Duck Deadlift off a platform for quad emphasis

The Duck Deadlift without a platform

The Duck Deadlift off a Platform for quad emphasis

Y| } ~F" }~ - }@ ~a A~ " " -~P } ~ @o ? ~ ~ } ~A AJ~E ? o"- @} }~ A ->} 4;-a" }~ ;~E E~ J ? L} ~ ~ E A~E J F" }~ 2; ~} ~E -@F" }~ 2 ~ " L- "

96

The Snatch Pull for upper lats and upper back emphasis

The Snatch Pull for lats and upper back emphasis

A *¡¢£¤"¥£A ¢ £ ¦§ ¥ §¦ ¨ © ª ¤"¥«R¬?© § ¥¢2¤"¥«Eª £ §« ®¯°P ± ¥² «¥>ª 7¬"¢² « Eª¢ ²¦ §¥«E £§F© « E ¡ £ -±¥ ¯ ³CE¥a© ª - © ¥ ªA¦ ¨¥«E ¡ ¦ ¦4ª¥>´ ª¢ ¢±«E ®µ ¯V¶·«E ®F¬"¢ ²« £§ ¥o¸¹ £ §º ¨@®¢ E » ¦ ¥a¬"¢ ²« ¼ § §¦ ¥¨ £ ¥« «¢ ²£ §F¬"¢² «Aª² ¼ »E¯?½ª¥ª ¢¢ ± -« ® ® £¨² ¦ º» ²@ ¥£ -»¦ ¥¾¬¢²¢ ª ¢¦ §¢£ª ¥ D¤¬*© ¥ ªA¾© ª ¢²@«¥E¢«E £ *A¢ Aª¥E ¥«¥§® ¢2© ¥«¦ ¨ £?« ®¯ ¿À¤¥£ ² -¦ ¦ ¬ ¼ ¢E® ¥¢® ¦ ¥> «¥>£¢@»¢ ª ¥«E¥§»2¬ ¯ LÁ ¢¥o¤"¥«R¬"ª £?»2¬ª¥>» E ¡>§¥ § ¦ ¨@»¢ ¢± º»² @® D¬® ¥¡ ¦ -¥£ ¢ £ A¢±¥¥® £ ¬"¢ ²«Yª ¢² ¦ § ¥« »¦ § ¥ ¦ ¢¡±¥§Â¢¥ª ¥«¯ Ã £ ªÂª¥>¦ ¨7© ªÂ ?ª «² º» ²@§ ¢£ ¢@® ²¦ ¦ © ªC¬"¢² «]» ¡¥®E¯ the hook grip

97

The Clean Pull (grip emphasis)

Ä Å@Æ ÇÅAÈÉÇEÊË;É>ÅÈÆ ÌÍ?ÊÇ ÅÈ ÉÎÏÌÐ"ÉÌÅÆ Ï ÌÊÑÒ ÉÊÒÑ Æ ÓÅÔÉoÕÎÉÖ ÅÅAÈÉÍ×EÆ ÖØVÙFÈ ÉÏ2Ð"É×EÈÊÌ ÒÚ ÌÏÈ ÏÏ ÛÚPÍ×EÆ Ö ËÊÛÉÇ ÅÈ Æ Ç Ò ×Æ Ñ ÑÊÌÉWÕÎÉÑ Ñ ÉÌÅ@ÈÊÌ ÒÊÌÒÓÏ ×ÉÊ×EËÜÒ ÉoÐ"ÉÑ Ï ÖÉ× Ø ÝQÞÓÊDÐ"Ï ×Æ ÅÉËÉÅÈ ÏÒÏ ÓÆ ÌÎÏ ×Ö Ï×EÊÅÆ ÌÍ?ÅÈÉ>ÎÑ ÉÊÌÖß Ñ ÑÆ Ì ÅÏË>ÞÅ×Ê-Æ Ì Æ ÌÍ?Æ Ç ÅÏÇEÅÊ×Å@Ê Ö Ï2à É× ÎoÞ"ÎÑ ÉàÆ ÅÈÆ ÅÊÌ ÒÇRà Æ ÅÎÈÅÏ ÅAÈÉÇEÅÊÍÍÉ×EÉÒÍ×EÆ ÖFà È ÉÌÄ@ÎÊÌÌÏÑ ÏÌ ÍÉ× È ÏÑ ÒÏÌ ÅÏÅÈÉáà ÉÆ ÍÈ ÅØ

98

The Deadlift Lockout, or the Health Lift (midsection, traps, and grip emphasis)

Fâ ã äåäæå ç è éê@éëEìíîêã äïð ääç äoñ"äçè ò êãäòEæí;ä>êãè ð ó*æò ô êã äãäæç êã õç è éêAöìé@êã ä÷Cè ñ"è ç øùæë åæDú"òüûýAé ú"ì þ ã æDñ"äæÿÿäòò êìæ ì äë ëæÿïç ì ÿïì þêò ÿæðäañ"äë ú äðäéè ÿè æç âãäoúQäð

æ ç äaúìþêìãæð åç äæ?ç ìê@ìé äè óã êæð å ìëEï æ?ç ìê@ìé@í;þ òÿç ä äëEéìëEíîæ*ç ìÿï ìþ êç è ïäæ?òEêæðå æëåòEêæóóäëEäåó-ëè åäæå ç è éê Pæï äæì è ð ê@ìé@òêæëEêAõ è ð ó*êã ä þç ç2 úò þää è ðóú"ìþ ë þêAê ëæêAãäë êãæð þç ç è ð ó è êãFú"ì þë æ-ÿï J ää äoñ"äëRúêãè ðóLêè óã ê

99

The Side Press

!"$# "%&!'()&*,+")).- (!/01&2 03(!4).54!6(!7+!".))894!+# "#;:<: :6!#;"%- +!84 - (!7: - (!%=!036!: :+!".))?>@ &!: %A*# )- &!( %).- %!+"))- )4+"))&*,7&!- 7*&"4B! DCE7: =!).- 2FGH!IKJDL MH1M NEJOGJH P!QRJST+"&/ "# 0U*&!")D2F("# ).&!()5 1. The side press requires full body action and gives a great workout to the stabilizing muscles of the midsection, it is a long time favorite of Russian weightlifters; t The side press requires full body action and gives a great workout to the stabilizing muscles of the midsection, it is a long time favorite of Russian weightlifters s

100

2. The side press requires that you to lift a seven-foot bar with one arm, therefore it gives a great workout to the gripping and various stabilizing muscles; 3. The side press is a lot easier to learn than, say, a proper two arm military press; 4. The side press teaches good habits for overhead lifting, which come in handy in everyday life; 5. The side press places the shoulder in the position of external rotation, which enhances workout safety and strengthens the rotator cuff muscles; 6. The side press encourages the use of the lats, ‘the armpit muscles’, to stabilize the shoulder joint, a measure that greatly increases training safety and longevity; 7. The side press requires no spotters or any additional equipment like benches or racks.

1

2

The hoisting sequence prior to the side press is exercise in itself. Follow all of these steps carefully to avoid injury.

3

4

V WX Y.W,Z [W\ ] W\ ^!_XZX YZ`]<]a^\<Wbb.\
101

y zz{!| z}}~x}F93!}~O 1. {!z}.zDFzx1z!9}.~ ~B<!~e ~!.~ F Fz 1 !!{}.zDFz!~l }~ | |9!.{!ze}!~lB<~Bz z !!{x O!.| ?e |<|9!3z <Fz !{ FelzDFz~ ~l }! | | z! z?F!x }.~ ~F!}~.z! ~x~ < zzFe<~Be}3 |<| z| | | ~z !!3<{}z~ !}.!!| {!z}.!| {!;F! {|
£ z.z }}z!|9{! | |~ ~e | |~z F!¤~{~!z$ ! Fz¥ ~;!{ !}.<{z 1 {!!<e ~ F!zz~, ~F!}!|<{ze {~!¦!| z!z !{ ; <}~l~z~ ~!z${!eFK§¨<~B!!~l. } !F!}.!!| {z 1z$~ x!zz}}. <;!}.|< e| }.~ ~ }! eU~!z{!ee<~BK!! .U !{eU~!z| !Fe ~ F! | z }©wzz F! !} { | !~z}~ !~l {ez ~B!z}.! | | K zD¤}z!{}! | {~!z~Bz } ! ~<~B}3ªE 11y1!~Bz! ez| !{ }~;!| zEFeBz z|;ezK! !zz F!Fe!|
y3e<}~z {1 }< ~zw z | | !}.$F!}.z|< ee.!³~B!z! .$ <} }zz~´F } | <² ~B< .zDFz!~} !!E}!!| {zT³ }.< z1 ~z| F|<} ! ez { z~~ !!~ ¦!!}.1ee}.|< ~| }. {!z eF}.} F!!{ e |<|9|
102

2. In mid-press position

2. In top position

!¶ ·F¸¹<º3» ¼½e¾ ¿e¹ À¾¹ ¼Á ¿eÂÃ¼K½¸!ÄÅ Ã »;¼EÆÇÈ<½e¾¸ É ÃÃÊ$½F¸Ä!ÈTÅ » ¾À.Ë!¸È Ì » È.Í1Ê¹<¾Í3Ä!ÀÎÅ ÃÀÏ¾¹ Á Â!¾Ð

Ñ Â!Ã¼$½¸!Ä1Â»·FÃÅ<¸Î É Ãº ¸!Ä¾½F¸Ä!È» È.Í1Ë9Å<Ã¾l¸!Ä¾ À¸Í1Ã» ¹ È» ¼ºeÈ.ÃÅ<»ÒÓ»Å<¹ ¾Ô ¾Å ÃÐÕK¸¼¸!¾l¸·Ã È.º!¸¹ ¾Ö ½¸!Ä1Í3¹<Á Â¾ÃDÒEÊ¸!ÀÃO½F¸Ä!È × » Î É ¸ÈÀÂ¸!ÄÅ<ºÃÈ¾B¸e»;¼ ¹<¼ÙØ?ÄÈ<½´Ð Ú ¼Â!»;Å<Ã» Á » ¹ ¼Ë!ÎÈÄÀÂ1¾ÂÃ × ;» È × ÃÅ Å Ë!» ¼º1» Î¾¹ ·FÃÅ ½ ÊÄ!Å Å¾ÂÃ × »;Èº¸¿e¼ ¿e¹ ¾Â ½F¸!ÄÈTÃÅ × ¸ ¿Ë» ÀT¹ Û´½F¸!Ä »;ÈÃ¾È<½F¹ ¼!Á¾¸ × È.Ã» É » × È.¹<Î É ¿e¹ ¾Â¹<¾BÐ

Ü Ä!ÎÎÃÀÀ.¹ ·FÃw¹ ¼º!Ä!Î¾¹ ¸¼ × ¸¸!À.¾À9½F¸Ä!ÈTÀ.¾ÈÃ¼Á ¾Â »;¼!ºº!¸ÃÀ»Å ¸!¾l¾¸eÊÈ¸¾ÃÎ¾ ½F¸Ä!ÈTÀ.Â!¸Ä!Å º!ÃÈÐ

103

Bad form in the mid-position

ö õãFÞßìð!ÞÞ!èç$êÞñ Þ äeå<êð í;ï!Þêð!çàõBàççEäeçå<ñ ðê,îàçèè.ô õÞàçD÷,í é1îæ<çôêBð!çáçï!ìð!ô9å<êø è í æ à.å<ñ;ð!êôí èæ Þ!ïñí;èãÞ!ßù!ïÞä ðÞäúêÞâ!Þå ê,à.å<ñ;ð!êò

t If you choose to go with another free weight press, for example, the bench, it’s alright, as long as you know how to do it right. s

EÝ Þ!ßàá!Þâãäeå<æ æà.çèßé1çå êè ë çàêå ìí æî!Þèå êå Þ!ïí èFãFÞ!ß æ Þäeçàêð!çEäeçå ñ ð!êBòóçæ<çí è.ç èÞé1çêçïèå Þ!ïí ïâí å àÞï!ìç ãFÞßeð!í ë ç áàÞß!ñ ðêãFÞß!à çæ á!Þ ä¤âÞäeïí èæ Þä¤í èå êäå æ æ ñ Þôí ïâñ ÞõÞ!àí;ï!Þêð!çààçîò

Bad form in the start position

Having trouble with the bar, or even the EZ curl bar? Try starting out with just a small plate and work up to a 25 pound plate. Then try the bar again.

104

The Floor Press (pec emphasis)

û üýþ!ÿ .ü þ ý Bÿ<þþ ý ü!ý þ!þ eý þü!ýý ü .ý iýFý ! !þ"ü # þ $.þ 3ý ÿ þ!þ &% Floor Press: Showing good form

Floor Press: Showing poor form

Floor Press: The hand-off from the partner (end the same way)

T' ý þ )( Fþ* +üþ*ÿý ü!þ!* ÿ , . ý ý

þ" þ- ü!ý. ÿ þ!þ & þ/ !F þ* ýý 0 ü. þ*;# ü!þ*0 ü!ý ý 1%32 ý/) #4F þ* üþ!* ÿ ý/ +. þ!ÿ ÿ þ

5& 1þ + ü *#6* "7B ý/8 :9;* < ý + þ 83 þ

. þ* F ý=e þ < þ*> ûEþ#;ý/?Fþ* 8ü!þ*!ÿ: !ý +!þ/ @þ ý Fþ * # Aý * ü #;ü + þ !ÿ ý eü ÿ Bý ü #3& -# ý + ÿ ÿ Aü Fþ * +.ü!þ *!ÿ !ý ÿ ý +! ý þ .ý ü!ý þ B/ý Eü !Fþ * þ" üCý e ý # ü )> DTþ * Tÿ /þ e/ý 8 < 5 ÿ ÿ ü ÿ # ü Bÿ >

E0+F-GB>

105

0H I JKLM)NJOP KKQSRIM)N6T7KUQVP J WXXM)QYI WNMCYLZ[TSKUQVO)J/J MCXNKUPZJ Q0RI ZJ/\5]Y,^SJAY MQYILI LW`_YQMLJ QXMYLZILW`aJ NI LZ[T7KUQNJ YZZJ YZPI OMCYbaYQaJ PP!YLZNYLZI M$K/^SJ QMK TSKU\3c[NJX_KMMJ QXNKUP ZaJNKP ZI LW`MNJaYQSRNI P J8TSKUYQJYZ:d;UXMI LW.TSKUQWQI_e7MNJ L NJ P_[T7KUfK/^SJI MCK"^SJ QSTSKUQXM)J/QLUf g.XJAYbh KfOKQMYaPJ$RIZMNWQI _\ji6KLKMCWKMKKLYQQ,K"RkKQMKK6RI ZJ/e!IMC_UMXMKKf-Uh N XMQJ XXKL[TSKUQSRQI XM\jlNKUPZJ Q0RI ZMNe7WI ^SJKQMYmJYbh KU_P JKO$I Lh/NJ Xe7I XYaKUMCQI WNM\ n P XKe7mJ J _[TSKUQ0RQIXMXLJ UMQYP o7P J MMI LWbM)NJ fpN"TS_J QJq8MJ LZI XYXmI LW`OKQ_QKaP J/f-X\ r)OTSKUNY,^SJM)QKUaP JmJ J/_I LW`MNJ fpXMQYI WNMe!XsUJ J t/I LWbMNJaYQMI WNMRI P P7NJ P _\ u Lh J8TSKUNY,^SJMNJaY&QVK/^SJ QSTSKUQaQJ YXM$aKLJ vwLKM$K/^SJ Q0T7KUQVOY&h/JAKQMNQKY&M1x v I LNYP JAfY,q$I fYP P TS\3yzNI P JmJ J _I LWVT7KUQ4aKZ"TjP Kh mJ Ze!P K"RJ QMNJAaYQaJ P P!XMQYI WNMCZK"RL ULMI P;TSKUQ4J/P aK"RX4QJ XM=KL{MNJAOP KKQ\|.KUQ4OKQJ YQfX4XNKUP Z{aJ$^SJ QMIh YP!Y&MCMNIX4_KI LM\rM NJ P _XMKMNILmKOC_UP PI LWVTSKUQJ P aK"RXI LM)KM)NJOP KKQOKQVY`MI WNMCYLZh/KLMQKP P J ZZJ Xh J LM } _NKMK"~\jK"RJ QP I OMJ QXUXJM)NI XMJ h NLI sUJ8RI MNWQJ YM$XUh h J XX\ Floor Press: Beginning descent after hand-off

Floor Press: Bad positioningÑtoo far back. The ghosted image shows where the bar should resideÑOver the breastbone.

106

B )/- b 7A8,j/[ 7 ,S "7 S87 8S//&&/ CAC/ A- j. / VSS5 /& [S $,,jp)j¡ b) & 7 $&!A "S 7/{ /5¢. `VS/ C,,j S 7 / [S " Floor Press: Showing the concept of “Breaking the Bar” Try to rotate the shoulders in commanding the lats.

t Squeezing the barbell will amplify the contraction of all the involved muscles. Visualizing pushing yourself away from the bar and into the floor will help to keep your shoulders down. s

Floor Press: down position.

107

£ ¤¥¦§¨©¤ª«¬ ®-ª"¯S¥A©°¨§± ²¤°C«³´5µ6ª¶· °C¸ «¨¯S¥°ª/¹§¨©SºSª«¨»§¸ ¥{¼ ³¤ª°ª"½1´;¾¿¤¥ ¶ ºSª«¬ ª¸ Àª«°C°¤¥8¹¥ ± ²¤°Cª¶· °C°¨ºj°ª¬ ±»°C± °$§©¤± ²¤§©³ª©©± ¦¬¥A¦"ºj¨ª¬¬ ± ¶²VºSª«¨©¤ª«¬ Á ¥ ¨©4ª»)»C°¤¥A»¬ ªª¨´+¼ ³¤ª°ª"½1´Â0¬ ¦ª"¹©4¤§,¯7¥¬ ª¸/À¥ Ãw§&¶{°¤§°C± ©4±°Ä!°± ®¥A»ª¨§¶ª°¤¥ ¨¨¥/³ ¼ ³¤ª°ª"½1´7Â?Å$¤§¬ ¥ Ä7± ¶¤§¬ ¥§²§± ¶´´ ´&¹¥ ¬ ¬Ä!¶ª"¹ÆºSª«À¶ª/¹z¹¤§°C°ªª´ Floor Press: Showing good beginning and ending position. From here the partner takes the weight.

108

The Curl Grip Floor Press (biceps and lateral triceps emphasis)

Ç[ÈÉÊËÌÍ ÊÊÉ ÊÎÈÍAÏÐÑÍ ÌÒÐÏÒÍÓ8Í ÌÔ/É ÊÍÕÒÌÎÒÏÉ ÏÖbÐËÎ)ÈÍ× ØÎÍ ÌØ×7ÈÍ ØÙÒÕÚ7ÒÐÌÎÌÉ Û Ô/Í ËÊÜ7ÒÌVÎ)ÈÍÒÐÎÊÉÙÍÒÕÚSÒÐÌØÌÑ-ÝjÞÎCÉ ÊVØ&×ÊÒ[ßSÍ ÌÚÍ ØÊÚÒÏÎÈÍÊÈÒÐ× ÙÍ Ìà"ÒÉ ÏÎCáÍ Ô ØÐÊÍ ÎÈÍØ&ÌÑÊØÌÍÎÉ ÖÈÎ)× Újâ ÊÔ ÌÍãÍ Ùä7É ÏÎÒÎÈÍ É ÌÊÒÔ åÍ ÎÊÝ5ÞÕÚSÒÐÈØ,ß7ÍØbÊÈÒÐ× ÙÍ ÌÉ Ïæà"ÐÌ Ú?ÜØÊå Î)ÈÍÙÒÔAÉÕCÎÈÉÊÉ ÊÎÈÍÍÓ8Í ÌÔ/É ÊÍÕÒÌSÚ7ÒÐÝ $Ç ÒÕÉÏÙÎÈÍAËÌÒËÍ ÌSãÉ ÙÎÈÕÒÌÎÈÍÌÍßSÍ ÌÊÍAÖÌÉ ËË× Ø,Ú`ãÉÎÈÉ ÎCÉÏÎÈÍÊÎØ&ÌÎÉ ÏÖ`ËÒÊÉ ÎÉ ÒÏ ÕÒÌÎÈÍÔ ÐÌ×5ç.ÒÐã5É × ×7ÏÒÎÉ Ô ÍAÎÈØÎèÚSÒÐÌØ&ÌÑÊÏØÎÐÌØ× × ÚjÖÒÒÐÎCÎÒÎÈÍÊÉÙÍ ÊÉ ÏÊÎ)Í/Ø&ÙÒÕ Ô/ÒÑÉ ÏÖ6ÊÎÌØÉ ÖÈÎ0ÙÒ/ã5ÏÝ é ÌÍ ËØÌÍÕÒÌÎÈÍAÕ×ÒÒÌËÌÍ ÊÊØ&ÏÙØÊÊÐÑÍÎÈÍÖÌÉ Ë[ÚSÒÐÈØ,ßSÍÕÒÐÏÙÑÒÊÎCÔ ÒÑÕ)ÒÌÎØá× Í Ý Ç4ÐÌÏ[ÚSÒÐÌÕÉ ÏÖÍ/ÌÊÒÐÎ$Ê×É ÖÈÎ× ÚØÏÙ×Í ÎCÎÈÍAáØÌ× É ÍÉ ÏÎÈÍÖ&ÌÒÒ/ßSÍ ÊÒÕèÚSÒÐÌÈØÏÙÊ Ç[ÈÍÌÍ:ß7Í/ÌÊÍAÖÌÉ ËËÌÍ ÊÊÌÍ êÐÉ ÌÍ ÊÑÒÌÍÔ ÒÏÎÌÒ×7ÎÈØÏÎÈÍÌÍ ÖÐ×Ø&ÌVËÌÍ ÊÊØÏÙÈØ&ÊØbÙÉÕëÛ ÕÍ ÌÍ ÏÎCÊÎÉ Ô åÉ ÏÖbËÒÉ ÏÎÝjì0ÍÌÍ ØÙ"Ú&Ý Demonstrating the curl grip for the floor press

t This press is the numero uno exercise for toning up the lateral head of your triceps, or the outside of your arm. It is also very easy on the shoulder joint because the arms are tightly ‘screwed’ into their sockets. s

Demonstrating the curl grip as applied to the bar

109

The Barbell Curl

CurlÑbegin

$í îîïð ñò/óôAí[î-õñö÷ò ôAø¿ð ïù úBû ò ñð ü õý û õþ ò ÿõïõ&þõïïñõü ïðîýïîü ÷ñþÿ ô ýî

Sî÷ýö î û-û ð ò/ ÿ ð þ þ7óîïùò û õý

õ ÿî û ð öùï0õÿ ò þ þïò õü ù ïùò û ïùò.ñð öùï õ !ô 0ð ïCïùòõñVî$ï)ùòþ îîñ ð ïùïùò ðóò ñVï)ùõýÿùî÷þ óò ñÿöñð Sî÷÷ÿò óð ýï)ùòþ õÿï ò $ò ñü ð ÿò ô ýùõþ ò 7õýóþ îü Sî÷ñöþ ÷ïò ÿõýó! õ ÿ ô " #0ñõü ò Sî÷$ ñ ò ò ïCõöõð ýÿïCïùòAöñî÷ýó õý%ó ñò ÿÿ Sî÷ñ8ÿùî÷þ óò/ñÿ óî 5ý ô &.ò ò ï)ùò û ïùò ñò îñ ïùòó÷ñõ&ïðîý'î CïùòAÿò ïô

t Plug the curls into your workout following the deads and the presses and follow the standard cycling format. Drop me a note when you are forced to drink your beer through a straw. s

110

÷ò ò */òAïù+ò õñõýóö&ñð ýó î ÷ï, Sî÷ññò ô-$ùõ&þòõ&ýó ÿò û ð ñò/þ õ îýïùòïî'ô (!)

CurlÑstarting lift

CurlÑend

.0/'12!35462!/7%89 :!1'84 /%;< 2!:=2!9 /'>?A@BC4 DE801'4F2!DF4 353 FG<';H195/:I9 8 7'@B/J2!/7 2B2GIBC9 81G@';D$8D9 K 4 <'HL>.8 9 HE2=35DL9 :!1'8 8@J354 8,G@';D$4 35F@BCH @NO4QP@DBC2!DL7%H3 9 :!1'803 GRF';8 M

/'@8SF'2!K T'> U'3 ;':V81'4+K;D3 H$9 /'8@G@;'D BC@DT@';'8SP@3 35@BC95/:W81'4 7'4 2!7'H$2!/7J81'4+<'DL4 HH4 H$2!/7 P@353 @BX814QHL82!/7'2!DL7%KYGK 359 /: P@'D M ! 2 80>[ZWDL@'< M 42I/@'84 B14 /W G @;C2!DL4P@'DLK 47J8@ 7'DL9 /'TG@';D$F'4 4 D$81'DL@';:!1J2 H8DL2B>

CurlÑthe whole nine yards

111

112

113

The Power to the People! Manifesto \S]^L_a`b%cdegf+`h^i^kjdlf+b%mnjo]Ye+pq^kj+r b+`hsut]Y^kb+jX_Scv%p`he+^ de%mntwxmne+pOj p$ipO`ywz+b+fwl^k_vnc_he+^kjd wb%c{t f+^krr pO`pOj%]sut'vn|~}u^kr r p`hpj%]YWp!+v%pj _^ipOWtj+fgtmnr,ck wlb+sv%k^kOt]Ypf%|epr ^]j+pO__az%c_^kj+pO__ae+t_%db%]]YpOj ]Yb]Ye+p[v%b+^kj%]mne+p`hpqb+j+pj+ppf+_at z+tOd`b%cj+fg^kjgz+^kb+e+pOsu^k_A]Y`w

t A gym rat at the turn of the century is a walking encyclopaedia of useless knowledge. s

c_A]]YbX`hptfX_Scv+v%kpsupOj%]tf+_S|^k_A]YpOjo]Yb]Ye+pqkb++pO``hb+b+s]Ytk+ tj+f{wb%cgmn^kk$dp$]J]Ye+pq^ksv%`hp_h_h^kb+jo]Ye+t]wb%ct`pqb+j]Ye+pqtsvc_b+r td`htf%ct]Ypqp=%p`h^k_hp[v%ew_h^kbkbdwl_Oe+b+b+|xdws`t]t]J]Ye+p] c`!j b+rn]Ye+pqOpj%] c`wl^k_tlmtk+^kjdlpj+=wkbv%tpOf+^kt b+rnc_pOkp_h_+j+b%mn pOfdp|e+^kegz+`tj+fXb+rnmne+p=w v%`b%]YpO^kjX^k_]Ye+pqz+p_S]YCmne+t]z+pj+Oe ^kj+k^kj+pqtjdkpq^k_bv]Y^ksutWr b+`e+^] ]Y^kjd]Ye+pcv+v%pO`%v%pO_Cmne+t]t`hp]Ye+p tf%itj]Yt'dp_ab+rJpOr rpO`Sip_hpOj%]O`pOt]Y^kj+pCmne+pOjg^k_]Ye+pqz+pO_A]]Y^ksupqb+r ]e+pft'wx]bgf+bgt`f+^kb+We+b%m]bg_Scv%p`h_p]z+^kOp!v%_c`k_atj+f]`h^kp=v%_ p!]Ypj+_h^kb+j+_r b+`z+pO_A]vcsv|

¢¡6£¤q¡6¥n¦Y§+¤q¨6©+¡Vª¤«n¬V¥ ¡6®¯¤q¨±°S¦Y®¡6£¯l©+¡6²³´µ\+j+p$m¶_b s·cOeXtz+b%c+]J]Ye+t]mne+^keg\af+^kfgjb%]j+pOpf+Wz%c+]+j+pm¸_bgk^] ]Ykp tz+b%c+]]Yet]Jmne+^kOeg\j+ppOf+pf+µJktsupj%]Y_a¹] ct`A]ºo»¼b+zpO`A]YWt b+j+p r `Ac_S]Y`t]pOfg½`h^]Y^k_egz+b+fwz%c^kkf+p`mne+bgr ^kj+tk wlf+^k_Ob%ip`hpf]Ye+pq¾ub+ w ¿

`ht^kb+r+v%b%mnpO`v%p`h^kb+f+^kÀt]Y^kb+j¢v%c_[tz+z+`hp$i^kt]pOfÁ`hb%c+]Y^Lj+pO_[b+r

z+t_h^kqp=%p`h^k_hp_S|ÂµÃj+f]Ye+p`hp^kjgk^kpO_]Ye+pv%k^5de%]brsub+_S]z+b+fwÄ z%c^kkf+^kjd

cj++^kp_S|'µ

Å¢¡³¡6Æl¥ ¨6¬y¦Y¡±°h¤¤¦Y§+¤q¥ ¡6®h¤°S¦¥®h¡6ÇÈ¦Y§+¤¦Y®¤O¤°SÉÊµ'ewÁf+bue+p`hz+^± ib+`hp_ab+j]e+pv%kt^kj+_b+rn]Ye+pq¹titj+j+tege+ti'pqp!wp_ab+j]e+p_^kf+pO_b+r ]Ye+p^k`e+pOtf+_Cmne+pO`pOt_Ot`j+^i'b`hp_ae+tip]Ye+pOsËt]]Ye+pqr `b+j%] ÌWµCt_h z+^kb+kbd^k_A]ÍStÎJb+e+pjgtj+fgÏjdk^k_e{v%`hb+rpO__hb+`b+rsut]Ye+pOsut]Y^k_ \tjX¹]pmnt`S]^kj]Ye+p^k`atmnpO_b+supz+b+b±ÐÑ+ÒqÓÃÔ+ÕkÕkÖ×+ØÒqÔ+ÙÓ¼ÑÖÔ+ØAÚ

114

Û¢ÜkÝhÞß+àáâhÜkã+ä åÜkæuç+èkÜkÞÜké ê Ükãgë ì¼ßæç+èkáí î·ß+âèkï%ðòñóôõö%÷økö+õù ú±ûõOü%÷ýþYøkÿ+ö+øAþ õ%ùöþYøkÿönÿ%÷ùkügùkÿ+ÿ gü+õõ øköhøkü+õ þ +õö+øùýOõùkùõ%÷õö+ýõ~þ +õøkû uóö+üXü+õýOûø+õ~þ +õý +õuøkýù

ý öôõþ þùkõüoþYÿgõ=úõþþ +õøkü+õÿ þ +õOøkû! +õü#" ýÿ)%õOùkùLøköô

$uÿ%nõ'&õûJþ +õOûõø!(&õûLú

ñ*+ ú{ñ,ö-õû#"

óÃö+øùaùkø.&õ

øLögõOýÿ+ùkÿôøkýùyú/SþYõö+ü0 ÿ+ûhýõ+ ûÿÈþ +õqÿ%÷+þ høküõý÷1hõþ +õ þYÿgõ2&'ÿ+ù.&õ23546ûö+ø.&ÿ+ûhõaö+õõOüXõ=úõ+þþ +õ7 ûÿ+ö%þøkögÿ+ûü+õOûþYÿ( ÿ+ý$÷1 þ +õøkûþ þYõö%þYøkÿ+ögÿ+öoþ +õøkû8%ûõ=ú9:øþþYûøkõþYÿgõù÷ü+õþ +õOøkûýù÷+þYý +õ#3 $uõOû;+ø.&'ÿûhõö+õõOüþÿ( +õOõö(ùkù.< ûhÿ%÷ö+ü=+þYý ( ÿ+û%%ûhõüþYÿ+û; ö+üoþ þøuÿAþõ:høkù ú9ý +økõ2&õOünøþ Xõ=úõÿ+öþ +õ7økü+õ-3'ñ

t When the content is staggeringly complicated, look into the context. s

>@?ABDC ?A7EFGB,CAB,CHJII-C K-LML/ANHOB:L/PRQSEFGT)U%PVHOEKWCAX/Y PVFGFGZ[HOB,C F\C ?A7EFGB,C A ]+C^

uø ôôøköôlü+õõ %õûaøköþYÿþ +õ7·÷1hýùkõýõùkùWøkö(ö(þ þYõ7nþþYÿ(ÿ+ù.&'õþ +õ

SþYûõOöôJþ _÷1``ùkõø+ ýOùkõûaý:hõqÿü%nõOùLùkøköôlÿ+ögýOÿ+ö%þõOö%þÿ ÷öõõOö%þøùü+õþ økù+ö+ü( ÿ+ûôõ$þ þYøköôxþ +õ7ùkù.< %ÿ%nõû,÷ùWýÿ+ö%þYõþa3 b +õýÿ+ö%þYõ þøaÿ%&økÿ%÷1#3Dc$ÿ%÷ûaõö%&'økûÿ+öuõOö%þûhõùÿ+ûhõùd<

ø)%ÿhõüÁøköþ +õôú/ü+õö+üþ þúÿ%÷nôõ$þAþYûhÿ+öôõû#30eÿ(ö+ü ùkøþ +õ/&økõûö+ü( +õ/&'økõû)nõø ô/ %þ #f9gSþøþ þø)%ùkõ'3

115

hMijkl%m jn#m nporqs(n#matMu1v0lsl%w xjlky:z+u1v/lyM{jin+|ls%o}m qy/mis{~w

xk%j.m v0slslkxk'kx/j{ qyky0m kz{nj{

xjknnj{

xjij.m v0sly:ls%m qkz#0Wqk v0k2kl

xk%j.m v/,orqjiq(zkakz;n7msm qkk{kzJkliksnj{w

xkz-t1xknazs{t1lukz;x vjl1(ujnszukzyMlu(is{ m sm qk7ks y

xk'/qy/ky/mamk{

xk%j.m v,l(s%orkz

m kum s(ukxj.kz+yD nj{

xkp

zsy:iqm s0n#m z;kl1,m q=m zy:jljl1/ukiy:ukn+snijkl%m jaji7zknky:ziq

yMlu(q%t1luzkun+sv/ky:z;ns,xjdm jl19y:lu({y:z-m jyMxy:z#m n+k ujn#m jxxku(jl%ms(yls(az;jxxn is%t1iq

kzjklik

s%orkzsz{@t1xyy:l1v/slkazs{yz;kikl%m

s%m y/m sms(y9orszxu(ixy:nn+ymqxk'm kiyMl=t1nk2

+nqy:xxjljnq+ a( a¡7¢£'¤6orj.m qmqk¥orsz;un¦§z-t1ik7¨§kk y{yMz-m jy:xy:z#m jn-mk+m zy:sz;ujly:jzk©orqs(i'tmm qz;s%t*q=m qk©t1llkikn0w ny:zOv9ax.tMasrm qk©m z;yMuj.mjsly:xaj /q%m jl19y:z#m n+yMlu(zkajlku(is{ªy/mm s ªz#tm y:xx vkaaki2m j.k«kn;nkl%m jy:xn#¬

¦§kaszk7+n#mat1ujkum qk7y:z#m y

t1liqm s0{kjn1®t1n#m/xj|k7y

y|ji|,®t1n-mxj|k7y|ji|%¥¯«dm kzG kn-mat1ujkum qk7yMz-m y xsl1/kz+y

t1liq

t1liq(jnls

t1liqy|ji|(ls(xsl1kzy|ji|%¥°s%o}m qy/m/)t1lukz5w

n#m y:lum qky:z#my

116

t1liq0jn±®t1n-my

t1liqy|ji|(jn±®t1n-my|ji|%